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The only thing worse than not being able to fall asleep is stressing about not being able to fall asleep. Here are some things that may help.
You Will Need
A comfortable bed
Snacks made with oats and milk (optional)
Herbal sleep remedies (optional)
Steps
STEP 1 Determine the reason
Figure out if there is an immediate reason for your insomnia. Are you anxious or worried about something in particular? Or are you in physical pain or discomfort?
If there is a physical or psychological reason for your insomnia, see a doctor. If you have an injury, ask your physician how you can position yourself and your pillows to lessen the pain.
STEP 2 Watch what you eat and drink
Watch what you eat and drink. This means no caffeine after 12 p.m. – period. Try to refrain from eating or drinking alcohol a few hours before bed.
If you must eat late, try snacks containing oats or milk, both of which have natural sleep-inducing properties.
STEP 3 Avoid naps
Avoid taking naps that are longer than 20 minutes. You want to save sleeping for sleep time.
STEP 4 Make a to-do list
If you find yourself tossing and turning over work, make a to-do list early in the evening, before you go to bed. Then put it away, and focus on prepping yourself for sleep.
STEP 5 Develop a routine
Develop a good sleep routine and stick with it. This takes some trial and error to see what works for you. For example, counting backwards puts some people to sleep, but it makes others nervous.
STEP 6 Get out of bed after 20 minutes
After 20 minutes, if you still can't sleep, get out of bed and accomplish a small task, like doing the dishes you left in the sink, or reading a few pages in your book. Then, repeat your relaxation routine. You don't want to associate your bed with sleeplessness.
STEP 7 Try sleeping pills
If your insomnia is becoming chronic, talk to your doctor about taking an over-the-counter sleeping pill or about getting a prescription for one. Sweet dreams!
More than a third of adults suffer from insomnia at some time in their lives, while 10 to 15 percent have long-term insomnia.
