Insomnia Treatment: Setting The Stage for A Good Night’s Sleep!

There are a number of simple things that are often very beneficial in overcoming temporary insomnia, once you have determined that there is no underlying medical cause that may require a specific medical treatment:

1) Exercise regularly.
Aerobic exercise and general fitness are important to maintaining good health.
You should exercise in the early part of the day and avoid strenuous activity before bedtime.

2) Avoid large meals and excessive fluids before bedtime.

3) No caffeine products within 3 hours of bedtime (this means no coffee, non-herbal teas, chocolate, or sodas before bedtime!)

4) Control your environment.
Light, noise, and elevated room temperature can disrupt sleep. Shift workers and night workers especially must address these factors. Your body’s circadian rhythm (biological clock) is particularly sensitive to light. Parents who need to sleep during the day may have to make child care arrangements to allow them to sleep.

5) Try to go to bed and get up at the same time every day for at least a week to let your body get into a rhythm of sleep and wake. You might even want to keep a log to see how many hours you seem to ‘need’ – in other words – after how many hours of sleep do you naturally awaken refreshed? If it is 7 hours, then adjust your bedtime accordingly!

Next Post: Overview Of Insomnia

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