Natural remedies for Insomnia

Some simple and easy to do steps for curing insomnia

Many who have cured their insomnia have done so by reviewing and experimenting with many different cures. Often, a combination of dietary and lifestyle changes can prove to be the most helpful approach. As with many similar health problems, a determined, across-the-board holistic approach to sleeping problems is often advisable.

Cut down on Caffeine: Unlike popular perception, it is not just the nighttime cup of coffee that can leave you awake. Caffeine is present in several food things like tea, colas, and even some medications such as Anacin and Excedrin. Some people are very sensitive to Caffeine and even a little bit of caffeine can leave them awake for a long time. Some people take as many as 20 hours to flush the caffeine out of their system. So if you have chronic insomnia, it may be worthwhile to stay away from caffeine and see if it makes any difference. 

Cut down on alcohol: Especially close to bedtime, is also bad for a good sleep. Although alcohol works like a sedative initially, it can wake you up at mid night (most often around 3.00 am) and leave you tired and groggy next day. 

Stay away from large meals: Eat three to four hours before dinner time and preferable eat a light meal at nights. Too much food can make you sleepy but like alcohol can disturb with your sleep later in the night. Make sure that your dinner includes lots of carbohydrates as they stimulate the production of amino acid called tryptophan and other chemicals like serotonins, which have a calming and relaxing effect on our brains. 

Foods that have this calming effect include warm milk, chicken, turkey, whole grain breads, cereals and banana. Stay away from fat and spicy food. 

Stop smoking: The chemical found in cigarettes, Nicotine, raises blood pressure, heart rate and acts as a stimulant exciting the brain and the body. What you need before sleeping is to calm down and not excite your brain. 

Check your medication: Some medicines, which you take regularly, may be leaving you sleepless. Check with your doctor who will prescribe other drugs. Check your medicine labels to see if it contains caffeine, which may be acting as a stimulant. 

Do something about your sleep environment: Many people are very light sleepers and even the slightest sound can disrupt their sleep. If your mate snores then ask him to sleep on his side rather than on the back as this cuts down the snoring noise. If you cannot drown out the noise in your environment then try ear plus, or a humming fan or other white noises.

Check your bed