If counting sheep just isn't cutting it, find some new techniques to conquer your insomnia. Identify the source of your sleeping problem. Common culprits include external noises, room temperature, anxiety and irregular sleeping schedule. Once you identify the cause, remedy the situation. For example, lower room temperature at night or practice some relaxation exercises to decrease stress. If your sleeping problems continue despite your best efforts, consult your doctor or a sleep specialist.
Avoid Napping
Napping during the day throws off your sleeping schedule and makes it harder to fall asleep at night. Resist the urge to nap, even if you are tired. Instead, force yourself to commit to an activity that will wake you up. For example, take a walk around the block or run some errands. If you are getting sleepy because you are studying or reading, take frequent breaks to stave off grogginess.
Try a Noise Machine
Street noise, loud neighbors and other external disturbances may prevent you from falling asleep. Buy a noise machine to drown them out. Noise machines offer a variety of soothing sounds, such as falling rain, thunderstorms, waves on a beach, tropical forest noises and many others. CDs with these sounds are also available. Alternatively, turn on a fan, air conditioner or other device that drowns out background noise.
Set a Schedule
Kansas State University advises insomnia sufferers to set a bedtime schedule and stick to it. The first step is to go to bed at the same time every night. This will train your body to crave sleep at the right time. The second step is counter-intuitive, but important. If you are tired from lack of sleep, force yourself to go to bed later. The university offers the following example: If you only ever achieve five hours of solid sleep time, move your bedtime to five hours prior to your wake up time. For example, if you need to be up at 7 a.m., stay awake until 2 a.m. When you begin to sleep the full amount of time that you are in bed, move your bedtime earlier in 15- to 30-minute increments over the course of a week. Over time, your body will learn to fall asleep at bedtime.
Try Cognitive Behavioral Therapy
If your insomnia problem continues despite your best efforts, consider cognitive behavioral therapy, which is a type of therapy that will retrain your mind to avoid thoughts or behaviors that keep you awake. Research has shown it to be an effective way to end insomnia problems, according to the U.S. Department of Health and Human Services.
