What ''Not To Do'' If You Are Insomniac!!

I've had insomnia for long time ,so I read alot about this very commen problem.
Insomnia is the perception or complaint of inadequate or poor-quality sleep because of difficulty falling asleep, difficulty maintaining sleep, or waking too early in the morning. These result in the feeling that sleep is not restorative and often are associated with impaired function during the day.
Insomnia is the most common sleep disorder in the world. About one-third of the adult population has experienced it at some time and approximately 10% have a persistent problem.

Here are some mistakes you could be making, and what you should be doing instead:

• Don't look at the clock

Do this instead: Turn the clock around to face the wall, or hide it in a drawer or under the bed. Constantly checking the time will only arouse you and reinforce the idea that you'll "never" get back to sleep.

• Don't stay in bed more than 15 minutes

Do this instead: Leave your bedroom and do something quiet, such as reading a book or watching boring television in a comfortable chair. It's important to remind your brain that your bed is for sleeping, not for lying awake and worrying.

• Don't sit in bright light

Do this instead: If you do need to get up, turn on only a dim reading light, or go sit in the glow of your television or computer monitor. Keep bright overhead lights switched off, because light disrupts the production of melatonin(a hormone that regulates sleep)in your brain.

• Don't do anything too stimulating

Do this instead: Find something that occupies your time but gives your brain a break, such as knitting or a boring book or TV show. Reading whodunits or balancing your checkbook, on the other hand, may keep your mind working and alert

• Don't get yourself wound up emotionally before bedtime with inappropriate media

Such as: scary films, loud music, distressing documentaries, etc


Some non-medication treatment methods
Some of these techniques are common-sense habits that go a long way in helping people feel sleepy at night. These include:

•Develop a regular sleeping schedule. Avoid daytime naps and stimulating activities just before bedtime.
•Avoid stimulating drugs, such as caffeine and nicotine, particularly before going to bed.
•Exercise during the day (but not in the late evening).Stay away from exercising before bed-time at least 3 hours.
•Avoid alcohol- it is a leading cause of poor sleep.
•Minimize light and noise when trying to sleep..
•Maintain a comfortable bedroom temperature.
•Avoid heavy meals before bedtime. If hungry, eat a light carbohydrate snack.
•Take medications that may be stimulating, or those that may cause you to wake up to urinate long before bedtime.
•Increase exposure to sunlight in the morning, and avoid it later in the afternoon (5-6 PM).
•Don't drink water or liquids befor bed-time (at least 2 hours).This will wake you up because your bladder will be full, and then you maybe can't fall asleep again!
•Wear leg warmers on your arms if you're cold.
•Breathe very deeply and also slowly, and deliberately make yourself yawn over and over again. As yawning is contagious, soon the yawns will be real.
•Make your bed all the more warm and cosy by using flannel sheets and pillow slips in cool or cold weather.
•Spray perfume on your body or on your pillow. Choose a scent that has a positive association for you. An "old fashioned" perfume like lavender, roses or honeysuckle might remind you of your mother or grandmother.

Using chamomile as a natural sleep aid
Lack of sleep, or insomnia is usually minimized and sometimes even eliminated with a good cup of chamomile tea before bed. Also it tends to calm down nerves and helps with depression and strong mood swings.
There are practically no negative effects of having a good cup of chamomile tea for consumption or external use.

Chamomile Tea Recipe (One serving)
Ingredients:
1 cup water, 1 tsp. dried chamomile flowers,
lemon juice and honey
Preparation:
First, bring the water to the boil in a saucepan. Add
the dried chamomile flowers to the water (either directly
or using a tea infuser) and boil for thirty to forty-five seconds
 with the lid on. Remove the tea from the heat and let the
flowers steep for another minute. The loose flowers can then
be removed from the tea using a strainer.
Served with honey and a little lemon juice, this tea is a tasty
 way to unwind after a busy day and its calming properties usually
begin to take effect within a half hour of drinking a cup.
For added sedative effect, substitute a few leaves of Lemon
Balm for the lemon juice.