If you have trouble falling asleep or staying asleep you probably are experiencing insomnia. Most people have experienced this at one time or another in their lives and although this is annoying they will go on to sleep normally the next night. For other people insomnia occurs on a regular basis and causes them a great deal of stress. Not getting enough sleep at night can make you miserable.
The typical adult needs about 7 to 8 hours on the average of sleep each night. As you get older though this will most likely change and you will require less sleep during the night although sleep during the daytime regularly. There are medications to help a person sleep, but natural insomnia remedies are a better route to take. Putting chemicals into your body should be avoided unless absolutely necessary.
There are some things that a person can do to improve their sleep the natural way. Below are some suggestions for improving your sleep.
Limit caffeine and drinking fluids in general a few hours before bedtime. Nighttime waking caused by trips to the bathroom is a sure cause for insomnia. Avoid eating anything as well.
Do not make your bedroom your living room or den. Use the bedroom for romance or sleeping exclusively.
Have the same or similar routine every night. A warm shower or bath will always make you feel better right before bed. The warm water is very relaxing and is a natural sleep inducer.
Train your body in the way that you want it to go. Go to sleep each evening at the same time. If taking any naps during the day discontinue them. You want to make sure that you are good and ready when nighttime rolls around.
If you cannot fall asleep within a reasonable time, such as a half hour then get up. Do not lie in bed wishing for sleep to come. Do an activity such as straightening a room out a little bit. This will make you more tired most likely and you should be able to sleep at this point.
A quiet environment is very important. Close the blinds and either block out or diminish the outside lights. If you cannot sleep in a room that you can hear a pin drop in use a fan at low speed to help you block it out. You might also want to use ear plugs.
Television watching is off limits before bed as well. It is a distraction.
Make sure that your bedroom is at a comfortable temperature level. It should be neither too hot nor too cold.
Reading before bed might help to induce your sleep. Do not read for longer than 20 minutes though. It is also too stimulating for the brain, but helpful in small doses.
Sleeping is important. When we sleep we recharge ourselves to prepare to take on the challenges of the next day. We need to sleep in order to remain healthy.
Dr Weil: 10 natural Sleep Tips
Christopher Hobbs: Herbs and Natural Remedies
EverydayHealth: 8 Cheap and Natural Insomnia Remedies