Adopting new habits to help you sleepMake sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to hide outside noise, an open window or fan to keep the room cool, and blackout curtains or a sleep mask to block out light.
Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at your usual time in the morning even if you’re tired. This will help you get back in a regular sleep rhythm.
Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.
Avoid stimulating activity and stressful situations before bedtime. This includes vigorous exercise; big discussions or arguments; and TV, computer, or video game use.
Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least eight hours before bed. Avoid drinking alcohol in the evening; while alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant.
Some ideas that may help to end insomnia naturally:-If you cannot fall asleep inside twenty five minutes, just get up and do something uninteresting until you're feeling tired.
Sit noiselessly in the dark, listen to relaxing music.
Do not expose yourself to bright light while you are up.
Don't take naps as this will make you tired at bedtime. If you just cannot make it through the day without a power nap, sleep less than 1 hour, preferably before 4 pm.
Head off to bed and get up the same time every day. When your sleep cycle has a regular rhythm, you may feel much better.
Do not exercise at least 4 hours before bedtime. Sensible exercise is recommended to help you sleep well, but the timing of the workout is vital. Exercising in the morning or early afternoon won't interfere with your sleep.
Avoid caffeine, nicotine and alcohol at least 4 hours before bed. Caffeine and nicotine are stimulants that meddle with your ability to fall asleep.
Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you may finish up having an uncomfortable night.
Getting a good night's sleep is as significant as having a healthy diet and exercising to keep a healthy body. A good night sleep also makes your skin look fresh. In a busy lifestyle we always try and sacrifice sleep for work but it is very important that you put aside enough hours for some good old-fashioned beauty sleep. The average person needs about eight hours of sleep in a twenty four period.
Sleep maintains and repairs our bodies and minds. Each night we cycle through three stages of sleep starting from light sleep to deep sleep, and ultimately, to quick eye movement (REM) sleep. A total sleep cycle takes ninety to one hundred minutes on average. While we sleep our brains are using vital neuronal connections that might otherwise become worse from lack of activity. During deep sleep, brain activity that control emotions, decision-making processes and social interaction stops. This enables us to maintain optimal emotional and social working when we are awake. Cell correct and cell growth takes place the fight the affects of stress and UV rays in this stage too.
For more information Please go through the following links:
http://www.helpguide.org/life/insomnia_treatment.htmhttp://www.homemademedicine.com/natural-cure-insomnia.html
