Fight insomnia and improve your sleep in four weeks

by Martin Reed on 9 April 2012 in insomnia cures

There aren’t any genuine quick fixes for insomnia – sure, there are sleeping pills, but they aren’t the answer over the long term.

Other treatments such as cognitive behavioral therapy and even meditation or yoga can often prove to be more effective over the long term.

Today, we wanted to share a simple four week plan for you to follow that should at least improve your sleep, even if it doesn’t entirely cure your insomnia. At the very least, it’s a good way to start investigating your insomnia and brainstorm possible causes and solutions.

Week One

Work on your bedroom:

Week Two

Work on your sleep routine:

  • Avoid alcohol.
  • Don’t go to bed hungry.
  • Wear socks – this will actually cool your body and promote sleep.

Week Three

Work on your lifestyle:

  • Don’t stay in bed if you can’t sleep.
  • Get the right amount of exercise each week.
  • Avoid using cellphones late at night. Not only are they a sleep distraction, some suspect their wireless signals can damage sleep.

Week Four

Investigate other health conditions:

  • If your insomnia is a symptom of restless leg syndrome, heat and leg massage may help.
  • If you’re overweight, you’re more likely to suffer from other sleep disorders such as sleep apnea.
  • Sleep deprivation and disruption can be caused by snoring. Your dentist may be able to improve your sleep with a simple mouth guard.

Source: Parade

Improve your sleep without sleeping pills with my free sleep training. As always, there's more information and advice in our insomnia support group

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