Avoid caffeine, nicotine and alcohol in the late afternoon and evening. Caffeine and nicotine can delay your sleep, and alcohol may interrupt your sleep later in the night.
If you have trouble sleeping when you go to bed, don't nap during the day, since it affects your ability to sleep at night.
Exercise regularly, but do so at least three hours before bed-time. A workout after that time may actually keep you awake because your body has not had a chance to cool down. Exercise should precede meals, not immediately follow them; the first promotes, the latter, unless moderate, obstructs digestion.
Establish a regular, relaxing bedtime routine that will allow you to unwind and send a "signal" to your brain that it's time to sleep. Avoiding exposure to bright light before bedtime and taking a hot bath may help.
Taking a warm bath or drinking a glass of warm milk (milk contains a chemical that is converted to a sleep-enhancing compound in the brain) before bedtime.
It is often possible to break the cycle of insomnia by deliberately staying awake for an entire night.
Medicines may be prescribed when the cause of insomnia includes a particularly stressful situation (a bereavement or the loss of a job, for example) or pain from some physical condition.
Sleep hygiene measures are simple actions that address sleep habits and factors that may keep you from good sleep. For example, keep regular bedtimes and wake times-7 days a week-and try to avoid taking naps during the day.
Hypnotic medications help you fall asleep or stay asleep. Antidepressants that have a calming or sedative effect can be used to aid sleep.
Autor: Rachel Broune
Rachel Broune writes articles for depression. He also writes for anxiety and phobias.
Added: July 14, 2008
Source: http://articlerich.com/Article/Cure-for-Sleeplessness-~
