While addressing the issues underlying physical and mental health is a good first step, is not enough to cure your insomnia. You also need to look in your daily habits to find better insomnia treatments. Some of the things you do to cope with insomnia may even exacerbate the problem.
For example, perhaps you are using sleeping pills or alcohol to sleep which disturb sleep for the longer term. Or you drink large amounts of coffee during the day, making it difficult to sleep, later. Often changing habits that are strengthened insomnia is enough to overcome the insomnia overall. It may take several days for your body to adapt to change, but if you do, you sleep better and it works as insomnia treatments.
Habits to make the insomnia worse:-
• Drink lots of caffeine
• Drinking or smoking before bedtime
• Take naps during the day
• An irregular sleep timetable
Some habits are so deeply rooted that you must ignore them as they are possible factor to your insomnia. Maybe your Starbucks habit disturbs your sleep more than you think. Or maybe you never think about the connection between viewing of the late night TV or the Internet surfing and your sleep disorders. Keeping a diary of sleep is a useful method to identify the habits and behaviors that contribute to your insomnia and is helpful in insomnia treatments.
You need to do is enter the details of your daily habits, sleep timings and symptoms of insomnia. For example, you can follow when you sleep and wake, what you eat and drink and stressful events that occur during the day.
Adopt new habits which will help you sleep:-
Make sure your bedroom is quiet, dark and cool. Noise, light and heat will disturb sleep. Try to mask or ear plugs to a stereo for outside noise, open the window or a fan in order to keep the room cool and blackout curtains or an eye mask to block outside light. It will also work as a natural insomnia treatments.
Implementation of a regular sleep schedule. Support your natural clock by going to bed and getting up daily at the same time, including weekends. Get up at the usual hour in the morning, even if you are tired. This will back you to a regular sleep pattern.
Avoid naps. Napping during the day, it can be more difficult to sleep at night. If you feel that you have to take a nap, limit it to 30 minutes before 1500 clock.
Avoid interesting activity and worrying situations before bedtime. These include vigorous exercise, great discussions and debates, and television, computer or video games. Turn off all electronic devices at least one hour before bedtime.
Limit caffeine, alcohol and nicotine. Stop drinking caffeinated beverages for at least 8 hours before bedtime as a part of insomnia treatments. Avoid drinking during the night. Although alcohol can make you feel sleepy but it also influence the quality of your sleep. Stop smoking or avoid at night as nicotine is a stimulant.
Relaxation Methods that can help you sleep:-
• A peaceful bedtime routine.
• Abdominal breathing.
• Progressive muscle entertainment.