What can you do about insomnia?

Usually it's a sequel of mental sickness I'm suffering from. But what I can do to cure it?:


Change Your Lifestyle

If you are having difficulty sleeping and are serious about solving the problem you will have to change some aspects of your lifestyle. For a start you will need to cut out or cut down on all stimulants. These include: coffee and tea, alcohol, nicotine, cola drinks, food additives, 'junk food', slimming pills or appetite suppressants.

Here are a number of other suggestions

* exercise regularly
* stay up until a reasonable bedtime even if you feel sleepy earlier
* go to bed only when you are feeling really tired and sleepy
* if you can't sleep, get up and only go back to bed when you're really sleepy again
* establish a routine that gives you 7-8 hours sleep (though individual needs do vary)
* get up at the same time each day
* if you're a late sleeper, force yourself to get up earlier
* relax mentally and physically for an hour before bedtime
* have a warm bath, do some yoga or take a light walk before turning in
* make a list of the things on your mind then forget about them
* do a security check - but only once!
* replace negative thoughts with positive ones e.g. "I can sleep/get back to sleep"

Some things to avoid:

* taking stimulants to keep you awake, or sedatives or alcohol to help you sleep
* sleeping during the day no matter how tired you are
* going to bed when you're stressed, wound up or not ready
* having arguments at bedtime or in bed
* using your bed for working, watching TV, eating, telephoning - i.e. waking activities
* lying in bed awake for more than 30 minutes
* eating, drinking or smoking when you get up during the night
* falling asleep in front of the TV
* drinking too much towards the end of the evening
* worrying yourself into not sleeping
* getting angry with yourself or the world if you can't sleep - it only makes it worse!
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