There aren't any genuine quick fixes for insomnia - sure, there are sleeping pills, but they aren't the answer 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.
Work on your bedroom:
- If your mattress is more than seven years old, consider getting a new one.
- Turn the ambient temperature down to 60°-65°F - body temperature influences sleep.
- Remove electronic items from your bedroom and consider installing orange lightbulbs.
Work on your sleep routine:
- Avoid alcohol.
- Don't go to bed hungry.
- Wear socks - this will actually cool your body and promote sleep.
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.
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.
Last updated: April 9, 2012