Tips for Treatment of Insomnia
Author: Jasmine Purple
1. Establish a set routine for sleep and also set a schedule – try to sleep and arise at the same time each day, including weekends.
2. Make sure your dreams come at an optimal environment – with the smallest possible light in space (to get rid of that hour with a bright screen, for example), as little as possible sound, and temperature is moderate, not too hot or very cold.
3. Avoid caffeine, alcohol and tobacco – if you can not completely avoid, at least to avoid that at the end of the day.
4. Try to do some type of activity that will relax your body before bed – this may take the form of warm baths, massage, or can also be used to practice meditation or yoga.
5. Exercising during the day – if your body is physically tired much easier to get to sleep. But be careful not to exercise close to bedtime.
6. Following the bedtime ritual for your body to associate it with the typical activities of sleep (and sleep) – which can be made permanently every night is checking door locks, lamps, toothbrushes, etc.
7. Drinking a glass of warm milk or herbal tea before bed for a while.
8. If you lie in bed and just could not sleep, do not stay there too long – get up and do something (reading, music …) until you are between asleep again.
9. You can listen to music, after sleeping – there is a special cassette and CD with music to induce sleep. Most of the radio or CD player is a function of sleep, which can be programmed to turn off automatically after a set time.
10. Last but not least, if your insomnia does not go and start affecting your health, consult with your doctor.
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