Trouble sleeping or insomnia not only makes you tired but also leads to health problems as well. Everyone goes through periods where they occasionally can't sleep. However if the problem becomes chronic it can take a toll on your health. The good news is that there are some techniques you can try to help you get a good night's sleep.
Avoid Stimulants
Avoiding caffeine, tobacco, alcohol and certain medications that may interfere with your ability to sleep, recommends The National Heart, Lung and Blood Institute. If you are taking medications that you think might be keeping you awake talk to your doctor or pharmacist about alternative choices. In addition, try to avoid exercise at least six hours before going to bed. Regular exercise can actually help you sleep as long as it is not too close to bedtime.
Promote a Relaxing Atmosphere
According to the National Sleep Foundation try making your bedroom a place where your body will get accustomed to resting. Keep the lighting dim, use soft music in the background, remove TVs and computers and keep the temperature comfortable. Make sure your mattress is firm enough for you. Use your bed for sleep and sex only. It may also be helpful to keep to a schedule where you go to bed and get up at the same time every day.
Use Relaxation Techniques
Yoga and tai chi both teach meditation techniques that are designed to calm the mind and body and can help you fall asleep as well. You can also try using an electric device that gives off a calming scent. There are battery operated candles or aromatherapy machines that release scents like lavender or chamomile that tend to relax the body.
Try Cognitive Therapy
The Mayo Clinic states that Cognitive Behavioral Therapy or CBT is a short-term therapy that can get you sleeping soundly again. They claim that "the effects seem to last---a year after CBT, most people still show benefits from the therapy and sleep more soundly than before." It works by identifying and then helping you to change situations that may be interrupting your ability to sleep.
