Insomnia can be a symptom of physical disorders, although for most of us it's the result of tension, stress and anxiety - and of course the more anxious we get about our insomnia, the worse it gets. If your doctor says you a "healthy" insomniac, he might suggest some of the techniques provided here, or she might prescribe drugs to help you get to sleep. Drink Warm Milk
Try all these methods first, and use drugs only as a last resort, but the decision, of course, is yours.
Take a Warm Bath
It's a great way to relax your body. However, don’t overdo it - you just want to relax your body, not exhaust it. Too long hot water - and your body is drained of vitality.
- Use bath salts, or throw in Epsom salts and baking soda - one cup of each. These will help remove toxins from your body and also relax you.
Get a Massage
Have your spouse (or whoever) give you a massage just before going to sleep.
- If you can convince them to give you a full body massage it is great.
- If not, even a short backrub and/or a face and scalp massage can be a big help.
Ask them make the massage strokes slow, gentle, yet firm, to work the tension out of your muscles and soothe you to sleep.
Listen to Music
Play some soft, soothing music that will lull you to sleep. There are various cassettes and records designed for that very purpose. Some of them are especially composed music; others simply have sounds of waves rhythmically breaking, or the steady pattern of a heartbeat.
No problem if you don't have a record, cassette or CD player that will automatically turn off, we don't suggest this. But if you have to get up and turn it off at the end, you've obviously lost its effect.
A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk is full of calcium, which works directly on jagged nerves to make them (and you) relax.
Drink Herb Tea
If you don't like milk - or are avoiding dairy products - try a cup of hot camomile, catnip, and anise or fennel tea. It contain natural ingredients which will help you sleep. Most stores with health food will also have special blends of herb tea designed to soothe you and help you get to sleep.
Eat a Bedtime Snack
- A small, low protein, high carbohydrate bedtime snack, such as juice and cookies, eaten about an hour before bedtime, can help you fall asleep sooner. (Pizza does not qualify.)
- On the other hand: Studies indicate that foods with large amounts of the amino acid L-tryptophan help us sleep better. They include warm or hot milk (but not cold milk), eggs, cottage cheese, chicken, turkey and cashews.
You should try both food theories, and see which works best for you.