Best Tips to Fight Insomnia

Not being able to sleep can be extremely frustrating. But before you turn to sleeping pills, there are plenty of natural approaches to try.
Prevention and Tips
-Maintain a normal weight. Studies find that obesity can make sleep problems like sleep apnea worse. It can also affect important sleep-related hormone levels in the body, increasing levels of the stress hormone cortisol while decreasing levels of sleep-inducing melatonin.
-Manage stress. Do it however you can, whether it’s yoga classes or meditation. Check your medications. Many prescription and over-the-counter medications can interfere with sleep, including beta-blockers, thyroid medication, certain antidepressants like the selective serotonin reuptake inhibitors (SSRIs), decongestants, corticosteroids, and medications with caffeine. Talk to your doctor about changing dosages or medication if you’re taking any of these drugs.
-Avoid alcohol. Although many people think a glass of wine before bed can help with insomnia, the opposite is actually true. While alcohol might help you fall asleep, it’s often the culprit behind middle-of-the-night awakenings as your body experiences alcohol withdrawal. It also interferes with your sleep cycle, so even if you do sleep through the night, you’ll wake up tired.
-Stop smoking. Yet another reason to quit: Nicotine is a stimulant. If you’re still smoking, try not to smoke for at least two hours before bedtime (brush your teeth so you won’t be tempted).






Follow the natural rules of good sleep hygiene

There are many steps you can take that may help you overcome insomnia and get a good night’s sleep. Some of these strategies are listed below:
See a doctor. This is especially true if your symptoms are new.
Take a warm bath. This often helps. Bringing heat to the muscles often relaxes them and lets you get to sleep.
Get a massage. Again a good muscle relaxing technique.
Listen to music. Actually, any soothing noise (played softly) in the background may help.
Drink warm milk. Milk has L-tryptophan, an amino acid that helps bring on sleep.
Drink herbal tea. Make sure that this is decaffeinated.
Sleep on a firm mattress. This is a no-brainer. Sagging or poor quality mattresses can lead to difficulty maintaining sleep.
Sleep with your head facing north (magnetic) and feet facing south. Some people swear by this.
Count something. The old counting sheep technique works as long as the setting in your mind is a peaceful, slow-moving scene. Concentrating on a mental image often relaxes the rest of the body and allows you to fall asleep.
Relaxation techniques. These are often very useful. Click here to read about some.






Lettuce and Melatonin to relax and sleep much better!

If you’ve suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. It’s also effective at calming restlessness and reducing anxiety—and may even quell restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.
To all this you can add a gel/capsule of Melatonin:
Melatonin is the hormone that controls sleep, so it’s no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there’s concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before bed.






Natural Remedies for Insomnia

Sleep is an important part of reaching your health goals. Adequate sleep is a primary component of a healthy lifestyle. Although often the undesirable result of our busy lives, insufficient sleep may also be indicative of imperfect health, and can itself lead to future health problems.

Here are some suggestions for getting the sleep you need to protect body and mind:

Eliminate caffeine from your diet, especially in the form of soft drinks and coffee, as well as over-the-counter drugs (check the labels).
Practice daily breathing exercises, and the relaxing breath when falling asleep.
Take a warm bath before bedtime.
Get at least 45 minutes of aerobic activity every day.
Establish a consistent bedtime routine, and try to go to bed at the same time every night.
Avoid large meals late in the evening.
Don’t obsess about not sleeping. Instead, remind yourself that while sleeplessness is troublesome, it isn’t life-threatening.