The guidelines from a physician group said that insomnia is difficulty falling asleep or staying asleep, even when a person has the chance to do so. People with insomnia can feel dissatisfied with their sleep and usually experience one or more of the following: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.
Your bed should be firm and comfortable.
Walking is good exercise, but do not engage in rigorous exercise close to your sleeping time.
Follow the routine:
Make it a habit to sleep at the same time. Your body needs a regular sleeping time.
Avoid Late meals:
Your supper should be light i.e. soup or perhaps fruits.
If you take your a nap – you might not ready in your scheduled time.
Take a warm bath:
A warm bath tends to relax your body. It makes you feel fresh as well.
Coffee, tea as well as other caffeinated drinks and tobacco are not good when you have insomnia.
Forget all the worries you have for the day. Maybe forgive those who have wronged you and forgive yourself if you caused trouble. Whatever it is that troubles your mind forget it before going to bed. Replace your sad thoughts with happy thoughts. If you are a christian: memorize memory verses or sing music. If you are not a christian think happy and positive thoughts.
Open the Windows:
Cool air tends to make you sleep better. If you are living in a dangerous neighborhood do not open your window. Open windows only in summer time of course. Some people do sleep with the bedroom window opened a little in the winter. Fresh air is always beneficial for good health.
Lights Out, Noise Out:
Your bedroom should be completely dark. Control the unwanted noise: Put ear plugs in if you live in a noisy place.
Unclutter your Room:
Remove dirty stinky clothes and dust from your room. Organized things. Make your room and bed inviting to sleep.
Unplug or remove electronics in your room:
Remove the electronics. According to a sleep specialist, it wise to remove-the-electronics-from-the-bedroom as they are disruptive to your sleep. The lights from these gadgets is also said to confused the brain. Turn off electronics like televisions, cell phones, laptops- iPads at least two hours before going to bed.
Keep a Journal:
It is always good to keep journals. Write down anything important that is affecting your life. Try it! If you have been suffering insomnia for months and any of the above seems not to help it is best to see a doctor. You might have other underlying physical or psychological problems that cause your insomnia. Some insomnia can be cured by a combination of medical, psychological as well as behavioural treatment.