Even those who do not suffer from insomnia sometimes suffer from the inability to fall sleep or waking during the night. One or two nights of disturbed sleep will not have any long-term effects, but regular insomnia will affect many aspects of your life including your health, your relationships and your work. If your insomnia is not severe there are many things that you can try before having to resort to medication.

Tips To Help You Sleep Well

Food

• Eat small meals before bedtime. If you eat a big meal at night it may give you too much energy which will only keep you awake as well as causing indigestion. If you can not go to bed without eating something, have only a small snack before going to bed.

• Avoid all stimulants. They do not just affect you if you take them before going to bed, some, like coffee, can remain in your systems for as long as 6 hours. Caffeine should not be drunk after lunch if you find you have trouble sleeping.

• Eat food with tryptophan which is chemical in food like turkey and most other proteins that can make you sleepy. By mixing a small amount of protein with complex carbohydrates at nighttime this chemical will help you sleep. The old favorite of a warm glass of milk also has tryptophan and can help with your insomnia.

Routine

• Have a ritual at bedtime as your body will learn to respond to what you do. If you have a set ritual before going to bed each night, your brain and body take this as a signal that it is time to get ready for sleep helping you to get to sleep more easily and more quickly.

• Develop a sleeping schedule by retiring to bed at the same time each night as our bodies like rhythms and schedules. You can help set these by ensuring your bedroom is sufficiently dark while you are sleeping or by wearing an eye mask. As soon as you get up throw back the curtains to get some sunlight or turn on the lights.

Environment

• Your bedroom should only be for sleeping and not where you read, work or watch the television. Your mind will be less inclined to think about all of these activities if they do not take place in the bedroom.

Miscellaneous

• Have a warm, but not too hot bath to relax your muscles. If you have the bath too hot there is a good chance it will wake you up rather than relax you.

• Use visualization and deep breathing techniques to clear the thoughts that might keep you awake and help you relax.

• No stimulating activities before bedtime including watching the television or reading as your mind will be going over what you read or saw instead of relaxing and going to sleep.

By incorporating as many of the above as possible you should certainly notice a difference in your ability to fall asleep and remain asleep throughout the night. However, if none of the above help you could try some calming herbal remedies, but if you still can not fall sleep or wake regularly throughout the night you should go and see your doctor.