How To Cure Insomnia

Night after night you lie awake watching the minutes tick by. Day after day you drag your tired body around -- not doing your best on the job, snapping impatiently at your friends and family. Then again at night, you go through it all again. You aren't sure why you are unable to sleep, you've tried everything from warm milk, to counting sheep, to over the counter sleeping pills. But you still haven't figured out how to cure insomnia.

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There are a number of causes for insomnia. Here are a few:

Common Physical Causes

• Decreased melatonin production 
• Hormonal changes 
• Physical pain (such as from arthritis or a bad back) 
• Snoring 

Common Psychological Causes

• Stress 
• Anxiety 
• Depression 

Common Lifestyle Causes 

• Eating too much just before bedtime 
• Too much caffeine or 
• Over indulgence in alcohol 
• Napping 
• Sleeping in 

External Factors

• Excessive noise 
• Extreme temperatures 
• Working night shift 

So how do you cure insomnia? The best approach is probably to relax your body as you prepare for sleep, and then quiet your mind until you drift off. So if you are wondering how to cure insomnia by relaxing your body, here are some tips:

• Sleep on a comfortable mattress 
• Take a hot water bottle to bed and hold it close to your belly. The heat will help relax tension in your core muscles. 
• Get a massage. Just having your partner rub your back, or your feet, or even your hands can help relax your entire body. 
• Take a warm bath 
• Eat a light bedtime snack 
• Avoid caffeine, alcohol and tobacco. Caffeine and tobacco are stimulants and will keep you away. Alcohol might help you get to sleep, but it disrupts normal sleep patterns so you may have trouble staying asleep, or feeling rested the next day. 
• Drink herb tea or warm milk. 
• Get some physical exercise during the day 

If you are wondering how to cure insomnia by quieting your mind, here are some tips:

• Progressive Relaxation 
• Deep Breathing 
• Visualize Something Peaceful 
• Listen to Music or Other Audio 

In addition, there are a few other things you can do to help your mind and body prepare for sleep:

• Don't watch TV or read before going to bed - These stimulate your mind, and you need to quiet it down to go to sleep 
• Avoid illuminated bedroom clocks - Especially if you lie awake watching it 
• Sleep in a well-ventilated room - stuffy air is unhealthy 
• Establish a bedtime routine - send signals to your mind and body that it will soon be time to relax, quiet down, and go to sleep 
• Keep regular sleep hours: 

• Get up early, and at the same time every day (even the weekends) 
• Avoid taking a nap 
• Don't do other things in your bed. Send your mind and body the signal that when you are in bed, you need to be sleeping. 

Some or all of these tips should help you get to sleep and stay asleep through out the night. If you try these ideas, but still can't sleep, you may want to try a melatonin supplement, which you can get over the counter wherever vitamins are sold. If that still doesn't work, and your lack of sleep has been prolonged (lasting a week or two) it's time to see your doctor. He or she can diagnose and treat any underlying medical conditions, and based on your own unique needs, can give you a good medical perspective on how to cure insomnia.

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