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8 Ways to Beat Insomnia: SparkPeople SlideShow

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8 Ways to Beat Insomnia

Written by Melinda Hershey, Staff Writer

It's safe to say that we've all had nights where we stare at the ceiling in frustration, unable to fall asleep for whatever reason (sometimes, for no reason at all!). The next time you find yourself unsuccessfully counting sheep, try these tips to get on the road to better snoozing.

Cut Back on Caffeine

Even if you downed your last cup of coffee much earlier in the day, it can still disrupt your sleeping habits. Stop consuming caffeinated beverages about six hours before bedtime for better shut-eye.

Find a Relaxing Activity

Reading a book, listening to some soft music, journaling, or writing a letter are all great ways to shut down your mind at night. Don't watch television or use the computer, as the bright screens will actually stimulate your brain more, causing you to stay alert.

Hide the Clock

If you have an alarm clock with light-up numbers, turn it away from you so you can’t count the passing minutes that you’re not sleeping. This will only aggravate you and make your insomnia worse.

Take Care of Your Body

Regular exercise and a healthy diet have been proven time and again to aid in good sleeping patterns. However, if you're prone to sleeping problems, try not to exercise right before bed, as this can energize you and keep your body awake.

Make Some Noise

Although a quieter environment usually makes for better sleep, sometimes a little bit of background ''white'' noise can actually help you sleep more soundly. White noise tends to block out other distracting sounds that could keep you awake, and it's been shown that people who have white noise in the background in their bedrooms tend to wake up less during the night. Try turning on a fan, or play a CD of peaceful nature noises as you fall asleep.

Just Breathe

If you're consistently having trouble sleeping, you could be too tensed up from the stresses of the day to be able to shut down your mind and body. Starting with your feet, flex and then relax your muscles, moving up your body as you go. Focus on breathing in for eight seconds, and then breathing out for eight seconds. This will get your body prepped for the natural rhythm of sleep. You could also try some light, relaxing yoga before bed.

Write Down Your To-Do List

A lot of people can't sleep simply because they're thinking about all the things they have to do the next day. It might help you to write down a to-do list before bed to organize your thoughts. As soon as it's on the paper, drop it from your head. There is no use worrying about it now if you can't do anything about it until tomorrow!

Create a Routine

Doing the same set of activities consistently every night before bed will signal your body that it's time to settle down. It doesn't have to be complicated; try packing your lunch for the next day, followed by taking a bath and brushing your teeth. (Don't take a shower, though--that will have an opposite, energizing effect.)

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Member comments on this slideshow

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GREENCAT1

11/12/2012 3:36:41 PM

All of these sound like good ideas. I need to do them all so that I can get a decent night's sleep!

DAVEED

10/28/2012 7:59:48 PM

good tips

PLB1973

10/1/2012 3:09:31 AM

http://www.healthjourneys.com Health journeys has some really good guided imagery you can down load. I have one recording that helps me sleep and another to help get me through my migraines. Also if anyone wakes up a lot at night or is dead tired in the AM get a sleep apnea test. You don't have to be old or fat to have it. WE found out I've had it my whole life. Now that I'm being treated I feel like a new person!

LAYABUG

9/27/2012 11:14:58 PM

I have to take 2 different sedatives every single night or I don't sleep at all. I have went days without sleep to the point where my whole body aches.

NAOLEE

9/2/2012 12:52:56 AM

I have trouble spelling. I need pills to sleep. If I don 't use pills I can be 3 days without sleeping. It's a condition I developed when
I was in the war.

OKBACK2ME

8/30/2012 12:23:58 AM

I find that I need to have the clock away from me or I can not sleep. I also find that a green lights in the display is more likely to keep me awaker than a red light. Go figure.

TRESEYGIRL

8/28/2012 10:08:37 PM

I'll have to try the to do list idea. It might work. My brain just won't stop running ESP with being in school

TRESEYGIRL

8/28/2012 10:08:27 PM

I'll have to try the to do list idea. It might work. My brain just won't stop running ESP with being in school

CMFARRELL36

8/28/2012 5:02:58 PM

I listen to a spoken word CD, and usually fall asleep within less than half a CD!
But if I don't have that, I concentrate on trying to blank my mind. If I start thinking about things then, as soon as I realise, I have to concentrate on blank (or black) inside my eyelids. It can be a struggle, but it's one of these things where practice helps.

If I'm having a really bad night then I reckon listening to my story keeps me lying there and fairly relaxed.

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