How can we get rid of insomnia ( Cannot sleep ) ?!
Question: How can we get rid of insomnia ( Cannot sleep ) !?
Answers:
You can try these:
1!.Stick to a schedule, and don't sleep too late on weekends
If you sleep late on Saturday and Sunday mornings, you'll get Sunday night insomnia!. Instead, go to bed and get up at about the same time every day!. You may not need to rely on an alarm clock to wake up when you get enough sleep!.
2!.Food insomnia relief - Eat carbohydrates before sleep if you have insomnia
Eat a light snack about 2 to 4 hours before sleep mostly of carbohydrates!. Dietary carbohydrate intake has been shown to increase the plasma concentration of tryptophan, a precursor of serotonin which helps induce sleep!. Carbohydrates (whole grain bread, pasta, potatoes, lentils, barley, fruits, or cereal) with small amount of protein foods containing the amino acid L-tryptophan (milk, tuna, or turkey) will do the trick!. A fruit salad and vegetable soups are good options!. Another idea is whole grain bread with tomatoes (or salsa) and melted cheese!. Don't eat too many spicy or fatty foods before bed!.
If you drink too much liquid before sleep, you'll suffer insomnia by waking up repeatedly in the night for trips to the bathroom!. They may cause heartburn and insomnia!.
3!.Alcohol and insomnia
Don't drink more than one or two ounces of alcohol before sleep!. It may cause insomnia since you may wake up repeatedly, snore and possibly develop sleep apnea!.
4!.Avoid caffeine
Caffeine may keep you perky in the morning, but it can lead to insomnia, even if you drink coffee in the early afternoon!. Some people are so sensitive that even a cup of coffee at lunch can lead to insomnia!. Decaffeinated coffee still has some caffeine present which could cause insomnia!. Caffeine is found in tea (including green tea), certain soft drinks, chocolate, cocoa, and of course coffee!.
5!.Nicotine and insomnia
Smokers experience withdrawal symptoms at night, and they have a harder time both falling asleep and waking up!.
6!.Vitamins and insomnia
High doses of B vitamins may act as stimulants, interfering with sleep!. Take most of your supplements early in the day, before or with breakfast!. If you have chronic insomnia, stop all of your vitamins and supplements for a while!.
7!.Exercise helps you sleep better
If you're trying to sleep better, the best time to exercise is in the afternoon!. Physical activity enhances the deep, refreshing stage of sleep!. You can have wonderful sleep after a full day of walking, hiking, or biking!. Also, take a walk in the morning to expose yourself to morning light which will significantly help reduce your insomnia!.
8!.Keep it quiet
Silence is more conducive to prevent insomnia!. Turn off the radio and TV!. Use earplugs, a fan or some other source of constant, soothing, background noise to mask sound that you cannot control, such as a busy street, trains, airplanes or even a snoring partner!. Double-pane windows and heavy curtains also muffle outside noise!.
9!.Make your bed comfortable
If you share your bed, make sure there is enough room for two!. Use your bed only for sleep and sex!. Go to bed when you are tired and turn out the lights!. If you are feeling like you're going to have insomnia, get up and do something else!. Go back to bed when you are tired!. Do not agonize about falling asleep!. The stress will only cause worse insomnia!.
10!.Use ear plugs and eye shades to block noise and light
You may be amazed on how much better you'll sleep and feel in the morning when you use ear plugs since you will be able to get a deeper sleep without frequent overnight interruptions from traffic noise, airplanes, dogs barking, roommates snoring, etc!.
Good Luck!Www@Answer-Health@Com
1!.Stick to a schedule, and don't sleep too late on weekends
If you sleep late on Saturday and Sunday mornings, you'll get Sunday night insomnia!. Instead, go to bed and get up at about the same time every day!. You may not need to rely on an alarm clock to wake up when you get enough sleep!.
2!.Food insomnia relief - Eat carbohydrates before sleep if you have insomnia
Eat a light snack about 2 to 4 hours before sleep mostly of carbohydrates!. Dietary carbohydrate intake has been shown to increase the plasma concentration of tryptophan, a precursor of serotonin which helps induce sleep!. Carbohydrates (whole grain bread, pasta, potatoes, lentils, barley, fruits, or cereal) with small amount of protein foods containing the amino acid L-tryptophan (milk, tuna, or turkey) will do the trick!. A fruit salad and vegetable soups are good options!. Another idea is whole grain bread with tomatoes (or salsa) and melted cheese!. Don't eat too many spicy or fatty foods before bed!.
If you drink too much liquid before sleep, you'll suffer insomnia by waking up repeatedly in the night for trips to the bathroom!. They may cause heartburn and insomnia!.
3!.Alcohol and insomnia
Don't drink more than one or two ounces of alcohol before sleep!. It may cause insomnia since you may wake up repeatedly, snore and possibly develop sleep apnea!.
4!.Avoid caffeine
Caffeine may keep you perky in the morning, but it can lead to insomnia, even if you drink coffee in the early afternoon!. Some people are so sensitive that even a cup of coffee at lunch can lead to insomnia!. Decaffeinated coffee still has some caffeine present which could cause insomnia!. Caffeine is found in tea (including green tea), certain soft drinks, chocolate, cocoa, and of course coffee!.
5!.Nicotine and insomnia
Smokers experience withdrawal symptoms at night, and they have a harder time both falling asleep and waking up!.
6!.Vitamins and insomnia
High doses of B vitamins may act as stimulants, interfering with sleep!. Take most of your supplements early in the day, before or with breakfast!. If you have chronic insomnia, stop all of your vitamins and supplements for a while!.
7!.Exercise helps you sleep better
If you're trying to sleep better, the best time to exercise is in the afternoon!. Physical activity enhances the deep, refreshing stage of sleep!. You can have wonderful sleep after a full day of walking, hiking, or biking!. Also, take a walk in the morning to expose yourself to morning light which will significantly help reduce your insomnia!.
8!.Keep it quiet
Silence is more conducive to prevent insomnia!. Turn off the radio and TV!. Use earplugs, a fan or some other source of constant, soothing, background noise to mask sound that you cannot control, such as a busy street, trains, airplanes or even a snoring partner!. Double-pane windows and heavy curtains also muffle outside noise!.
9!.Make your bed comfortable
If you share your bed, make sure there is enough room for two!. Use your bed only for sleep and sex!. Go to bed when you are tired and turn out the lights!. If you are feeling like you're going to have insomnia, get up and do something else!. Go back to bed when you are tired!. Do not agonize about falling asleep!. The stress will only cause worse insomnia!.
10!.Use ear plugs and eye shades to block noise and light
You may be amazed on how much better you'll sleep and feel in the morning when you use ear plugs since you will be able to get a deeper sleep without frequent overnight interruptions from traffic noise, airplanes, dogs barking, roommates snoring, etc!.
Good Luck!Www@Answer-Health@Com
A list of things I've tried for sleep is at http://www!.fms-help!.com/sleep!.htm My insomnia began when I was 16!. I am now 56!. My story is at http://www!.fms-help!.com/insomnia!.htm Hopefully your insomnia caused by temporary factors and your sleep function will come back!. Sleep is controlled by an area of the brain!.Www@Answer-Health@Com
Herbal remedies which can help insomnia are:
1!. Valerian
2!. Passionflower
3!.Hops
You can buy these singly or in combination from most chemists!. I would not use them long-term though!.Www@Answer-Health@Com
1!. Valerian
2!. Passionflower
3!.Hops
You can buy these singly or in combination from most chemists!. I would not use them long-term though!.Www@Answer-Health@Com
Walk for at least 10Km in a day before you go to bed!. Nothing under the sun can stop you from sleeping!.Www@Answer-Health@Com