Content

• Steps
• Method 1 of 4: Changing your lifestyle and daily routine
• Method 2 of 4: Folk remedies
• Method 3 of 4: Taking Medication
• Method 4 of 4: Avoiding stimulants
• Tips
• Warnings

Insomnia is characterized by a chronic inability to sleep or sleep. People who suffer from insomnia wake up the next day feeling exhausted, which negatively affects their daily life. In this article, you will learn about some tips and tricks for dealing with insomnia.

Steps

Method 1 of 4: Changing your lifestyle and daily routine

1. 1 Determine the cause or source of insomnia. Try to find out what is keeping you awake and fix the problem if possible. To cure insomnia, you may need to address your other problems first:
   • If anxiety or depression keeps you awake, find out what is bothering you and try to fix it by discussing the problem with your doctor or taking antidepressants.
   • Perhaps your roommate likes to read or work late, and the light from the lamp keeps you awake. If your roommate cannot or refuses to move to another room, buy a sleep mask.
2. 2 Stick to your evening bedtime routine. Try doing the same thing every night before bed. In other words, you should go to bed and wake up at the same time in the morning. Take some relaxing activity, such as reading a book or playing quiet music. This will make your mind associate these activities with bedtime and sleep.
3. 3 Before going to bed, make sure you are comfortable in the bedroom. The room should be at a comfortable temperature and dark enough for you to fall asleep.
   • If the room is too hot, try cooling it down by opening a window, pulling off an extra blanket, or turning on a fan or air conditioner.
   • If the room is too cold, try wearing warmer pajamas or a couple of blankets.
   • If you live in an area with very bright nights (even with the lights off), buy a sleep mask that will cover your eyes.
4. 4 Don't turn your bedroom into something else. In the bedroom you can only sleep and relax. Get rid of distractions like your computer or TV so you don't sit at them instead of sleeping. This also means that lessons (and other work) should be done in another room.
   • If you live in a one-room apartment or cannot work anywhere else, do all the work at your desk, in the library, or elsewhere. Do not work in the bedroom, as your subconscious mind will begin to associate it with the workplace, and not with the place to sleep.

Method 2 of 4: Folk remedies

1. 1 Take a hot bath or shower before bed. This will not only help you feel clean and refreshed, but it will also help you relax. As your body begins to cool down from a hot shower or bath, you will start to feel sleepy.
2. 2 Drink herbal tea. If you need a drink before bed, use herbal tea. Some teas (chamomile, for example), despite the lack of any scientific evidence, are known for their ability to make people sleepy.
   • Be careful if you have never tried herbal tea before. Some people may be allergic to certain herbs, including chamomile.
3. 3 Try aromatherapy. While there is no scientific basis for this, many argue that certain herbs, like lavender, relieve stress and help calm them down. To do this, rub lavender oil on your skin or add it to your bath or scent diffuser.
   • Be careful not to get oil in sensitive areas such as eyes, nose or mouth.
   • Be extremely careful with aromatherapy if you have asthma.
4. 4 Do relaxation or breathing exercises. If you are having trouble falling asleep, do breathing exercises, yoga, or meditation.

Method 3 of 4: Taking Medication

1. 1 See your doctor. If you often suffer from insomnia, you may be sick with something or have a condition that requires professional treatment. Consult your doctor. He may be able to prescribe you something for insomnia or diagnose a medical condition that causes insomnia and prescribe treatment.
2. 2 Take an over-the-counter medicine. There are many over-the-counter insomnia medications, such as antihistamines and melatonin. Before buying a drug, you should check with your doctor or pharmacist to make sure you have purchased the correct drug.
   • Don't rely on over-the-counter products. After a while, the body begins to develop tolerance to them, and the likelihood of side effects increases.Over-the-counter drugs only help you fall asleep, but do not cure insomnia.
   • If you are already taking a prescription drug for another medical condition or illness, check with your doctor or pharmacist to make sure there is no adverse reaction from combining the sleeping pill with the prescription drug.
3. 3 Take medications prescribed by your doctor. When you see your doctor about your insomnia, they may prescribe certain medications for you. Take as directed by your doctor or pharmacist.

Method 4 of 4: Avoiding stimulants

1. 1 Do not drink caffeinated drinks in the evening. Avoid drinking anything that contains caffeine, such as coffee, black tea, or soda, 6 hours before bed. Caffeine is a stimulant that can make it harder for you to fall asleep.
   • If you feel like drinking something warm before bed, opt for chamomile tea.
2. 2 Try not to overeat before bed. Foods that are heavy or too spicy before bed can cause stomach discomfort, making it difficult for you to fall asleep.
   • As a last resort, grab a light snack like crackers. These foods will not interfere with your sleep.
3. 3 Do not exercise before bed. While exercise is important to maintaining a healthy lifestyle, it is best not to do it before bed. Exercise 3-4 hours before going to bed.
4. 4 Try not to sleep during the day. Leave sleep for the evening instead. If you start to feel sleepy during the day, distract yourself with something. Talk to a friend, exercise, read a book, or do something else. Taking frequent naps during the day will reduce the quantity and quality of sleep at night.

Tips

• Not all methods described in the article give instant results. Some of them, like taking medication, can take several days before any effect appears.
• If you are having trouble falling asleep, get out of bed and do something relaxing that doesn’t require much movement, such as listening to music or reading a book.

Warnings

• Do not mix medications with alcohol.
• Poor sleep can be a sign of an ongoing illness. If you have long-term sleep problems, seek immediate medical attention.
• Sleeping pills are not recommended for extended periods of time. Over time, these medications will not only become less effective, but can also lead to side effects.