As more and more people around the world experience sleep problems, the search for insomnia treatments continues. When we don't get enough sleep, it contributes to cell degeneration, heartburn, mood swings, and a lack of mental alertness and physical coordination. If you feel you suffer from insomnia and have difficulty getting to sleep and staying asleep, here are some insomnia treatments that can alleviate the situation.
- Get acquainted with your bed. Your bed must serve as a haven - your retreat from a hard day. The main theme here is comfortable, so choose the right bed size, mattress, blankets, comforter and pillows.
- Room temperature and comfortable clothes for sleeping are also essential in achieving a good night's rest.
- One of the insomnia treatments that works well for some people is listening to soft, soothing music. Depending on your taste in music, you may want to try something with a tempo - classical compositions from Strauss, Beethoven, Vivaldi, and Mozart tend to work well. Other types of music you could try are instrumentals, ballads or love songs. And yet another option you may want to look at is music designed specifically for sleeping, called sleep music. Or nature sounds like sounds of the forest, waterfalls, the ocean etc.
In addition to having a comfortable room, free from clutter and noise or light-emitting devices, try focusing on the smell of your room.
- There are many herbal sleep aids, such as flowers and plants which can be beneficial in getting you to sleep. Some of the more popular ones, which have been used throughout history as insomnia treatments and general sleep aids are:
Both Chamomile and Lavender can be consumed as a tea while Kava and Valerian root cannot as the temperatures of the hot water required for tea destroys many of its active ingredients. All four of the above mentioned herbal aids can be taken as pills or tablets. If you have a diffuser, you can also pick up oils and use them in a diffuser placed in your bedroom an hour or so before it's time for you to go to bed. Alternatively, you can choose incense sticks which give off a gentler smell than aromatherapy oils.
- As well as planning your daily and sleep routines, you'll want to pay attention to your meal routines. Avoid beverages that are rich in caffeine, such as coffee and soda before sleeping. Also avoid non- herbal teas and high sugar foods such as chocolate bars which will have an effect similar to caffeine.
- Taking a warm bath each night can also do wonders for easing you into sleep. A warm bath at least 2 hours before bedtime will ease any stress you may be feeling as well as raise your core body temperature which will help you achieve sleep that night. Be careful not to take a bath too close to bedtime as your body temperature won't have enough time to cool back down - which is required for you to get to sleep. Try to relax in the bath tub and forget about your worries, concentrating only on relaxation. You may want to consider playing some soothing music while you're in the bath tub or adding oils to your bath such as chamomile, lavender, passion flower, rose oil and ylang ylang.
There are many things that you can do if you suffer from sleepless nights. For a full list of 39 of these sleep tips, check out the Get to Sleep Now! ebook