Insomnia does more than simply deprive one of a good night’s sleep. Fortunately, there are insomnia cures that can help to eliminate this problem. One does not have to allow insomnia to sap his or her energy the next day. Anger, irritability and low immunity caused by a lack of sleep can be eliminated following the simple tips listed below.
Identifying the Cause Before Identifying Insomnia Cures
The root cause of insomnia varies from person to person. While sleeping pills can reduce the symptoms, they cannot cure the problem. Following are some typical root causes of this sleeping disorder:
- Stress. Working late, arguing with a spouse or family member or simply worrying about life will prevent one from getting a good night’s sleep
- Overstimulation right before bedtime. This includes playing a computer game, watching a movie or reading a non-relaxing novel
- Drinking alcohol or a caffeinated beverage in the evening will also cause prevent one from getting a good night’s sleep
- Eating sugary foods or foods with chocolate too close to bedtime
- Smoking before bedtime causes impedes sleep, as nicotine is a stimulant
- Certain medications can also cause insomnia. Some common culprits are pain relievers with caffeine, antidepressants, certain cold and flu medications, diuretics and medicines for high blood pressure
- Menopause can also cause insomnia.
General Insomnia Cures
Changing bedtime habits can eliminate insomnia that is caused by stress or overstimulation before bedtime. A person who has difficulties sleeping well at night should turn off the TV and computer an hour before bedtime. This hour should be spent doing something relaxing. Following are some ideas of what can be done before going to bed to make it easier to fall asleep at night:
- Listen to relaxing music.
- Talk with your spouse, but do not talk about work or problems with the children.
- Drink a hot, non-caffeinated beverage such as herbal tea or hot milk.
- Read a relaxing book.
Changing Bad Habits
Avoid Caffeine in the Afternoon and Evening
Some people are more sensitive to caffeine and nicotine than others. A person who has problems with sleeping well at night should in fact steer clear of caffeine in the afternoon. This means only avoiding coffee itself but also Sprite, Coke and other carbonated beverage. As was noted above, certain pain relievers also contain caffeine; one should try to substitute these with other non-caffeinated pain relievers.
Smoking before bedtime not only causes insomnia but is also a fire hazard. The ideal would be to quit smoking altogether but this is quite difficult for many people. However, one can start by not smoking in the evening and right before bedtime. This will ensure a better night’s sleep.
Many people depend on alcohol in order to get a good night’s sleep. However, drinking alcohol right before bedtime is counterproductive. Alcohol will help a person fall asleep right away but will interfere with getting a sound sleep all night long. In most instances, a person will wake up in the middle of the night and be unable to fall back asleep. In other cases, one may have a fitful night’s rest without being able to fall into a deep sleep.
Junk food is a stimulant. It will get the blood racing and keep one up at night. Choose healthy before bedtime snacks such as crackers, nuts, raisins, or a piece of fruit. One should also avoid eating anything with chocolate right before bedtime. A person who is particularly sensitive to food may in fact want to avoid sugar and chocolate during the late afternoon hours as well.
Reconsider the Necessity of Certain Medications
If one suspects that a particular medication is causing a lack of sleep, then he or she should speak with a doctor regarding this. A doctor may be able to change one’s dosage or the timing for taking the medicine in question. In some instances, a doctor may be able to substitute one medication for another one. However, one should never stop prescription medication without consulting a doctor.
Menopause and Insomnia
Menopause changes a woman’s body. When a woman reaches menopause, the body stops producing certain sleep inducing hormones. This, coupled with the fact that many menopausal women experience hot flashes at night, naturally causes a lack of sleep. A woman experiencing menopausal insomnia should try the following insomnia cures:
- Certain herbs, such as Melatonin and Valerian, can help one to get a good night’s sleep.
- Avoid eating dinner or snacking for up to three hours before bedtime.
- Follow the advice listed above regarding insomnia cures for those who are stressed or over stimulated.
- Make sure the bed and bedroom is comfortable and dark. Investing in blackout curtains may also be a good idea.