Tips for the Occasional Bout with Insomnia

Occasional bouts of insomnia are quite common in adults.A few times a year we can almost bank on having trouble sleeping.Insomnia that occurs more than a few times a year may be a symptom of an underlying issue.Whether it be a medical problem, a psychological issue or just the occasional problem, these things just might help you relax and catch the shut eye that you need.

Do not drink coffee, tea or soft drinks within 4 hours of going to bed.

These drinks contain caffeine which is a stimulant that can keep you awake.This is especially important if you don’t drink caffeinated drinks on a regular basis.One serving of soda can release enough caffeine into your system to ruin any chance of getting a good night’s sleep.

Try to quit smoking.

Nicotine is a stimulant that can keep you awake.Smoking is bad for your health anyway so anytime you can kick this habit, the healthier you will be, the better you will sleep and easier you will be able to stay asleep.

Set a nighttime routine.

Your body runs on an internal clock that functions better when it is on a schedule.Having a nightly routine leading up to bed time will remind your body that it is time to wind down for the night.Going to bed at the same time every evening may be trying at first but once your internal clock is reset, you’ll find it much easier to fall asleep.

Try a natural herbal supplement before turning to synthetic drugs.

Scullcap and valerian are natural sedatives that will help the body relax.These herbs have been used for centuries to encourage relaxation and sleep.You can find both on the shelf at your corner drug store.

Schedule an appointment with a therapist first instead of your doctor.

Stressors are one of the largest culprits of insomnia.Sometimes it just takes a few simple venting sessions to release tension and stress that is weighing heavily on your mind.Talking to a complete stranger to unload your stress could be all you need to start sleeping like a baby once again.

Avoid exercising in the evenings.

Exercise raises adrenaline levels which in return can make it difficult to fall asleep.Schedule your exercise time earlier in the day so these levels have a chance to drop before bed time.Even if you believe exercise will tire you out, the adrenaline levels are still raised making falling asleep harder to achieve and leaving you groggier and less rested in the mornings.

Try relaxed breathing exercises.

Breathing deeply and slowly will help the body relax and lure you off to sleep.Breathe deep enough that your abdomen rises and falls slowly, filling your lungs as full as possible with air.Exhale slowly through the nose to slow down the process.After a few minutes of slow, deep breathing you will feel more relaxed and can hopefully drift off to sleep.

Turn off the television, the cell phone and dim the lights for the last hour you are up.

Televisions and cell phones are a large distraction that can prevent you from falling asleep.Both stimulate the brain and can trigger emotional responses to the things you see and read.Many people want to try and catch up on their email using their phone in the evenings.Do those types of things earlier in the day so the brain is not stimulated by emotion and the body can become more relaxed to fall asleep.Combined with dimming the lights the last hour before going to bed, the lack of stimuli will help to calm the brain down and ready you for sleep.

Usually one or two of these techniques will successfully work for me with my occasional bout with insomnia.If the problem persists, there may be an issue that requires medical attention so consult with your physician if you have found nothing else is working for you.