Insomnia is not a disease itself, though it can be a side effect or complication of other diseases or conditions. Insomnia is commonly thought to be caused by stress, nervousness or excitement. Mild insomnia or temporary conditions can indeed be caused by these states. However, insomnia can also come about from physiological causes such as circadian rhythm disorders, sleep-wake imbalances, or a variety of medical conditions.
1.Control your environment. A good environment contributes to a good night's sleep. Too much light, noise, or a room that is too hot may disrupt sleep. Listening to soft music is a suggested way to create an environment adapted for sleep.
2.Avoid a large, heavy dinner. A heavy dinner is bad for your health and can cause indigestion, and also infect your normal sleep cycle. Moreover, you should not go to sleep within the two hours following your dinner.
3.Avoid caffeine, alcohol and tobacco. Caffeinated beverages act as mild stimulants, so it will definitely be difficult for you to fall asleep if you drink these before bedtime. Although alcohol may initially act as a sedative, it can interrupt normal sleep patterns. Tobacco is also a kind of stimulant and makes it more difficult to sleep. Actually, you should limit caffeine, alcohol, and tobacco not just before bedtime, but during any time when you are suffering from insomnia.
4.Keep a regular schedule. Try to go to bed at a fixed time and wake up early every morning, even on the weekends, and even when you feel tempted to stay up late and work. Don't try to make up the sleep time the next day, or your biological clock will be disturbed, and you still may not be able to fall asleep that night.
5.Avoid naps during the daytime. Napping during the days will throw off your body clock and make it even more difficult for you to fall asleep at night.
6.Take nutritional supplements or vitamins. Supplements that are designed specifically for the treatment of insomnia, and that can help induce calm and nourish the nervous system, are becoming popular with insomnia sufferers.
7.See your doctor if necessary. If after trying all these mentioned tips you still can't fall asleep, see your doctor to get a prescription or other assistance.
Prescriptions by Dr. Balch
