Eight Steps How to Overcome Insomnia

Have you find yourself difficult to sleep or awake long into the night? If so, do not worry, you're not alone. An estimated 30 million Americans were worried of insomnia. They are having problems to sleep at night, wake up at the middle of the night, or wake up too early. And if they can not sleep, insomnia (sleep disturbance illness) worrying about whether they can sleep or not. A night or two nights can not sleep is not a problem. But if your insomnia disturbing you to three weeks or more, then this can be a serious medical problem.

There are few old tricks that still can be used to reduce insomnia, and the ways it can still work well. The next time you find yourself unable to sleep, try these steps to reduce your sleep problem:

1. Avoid caffeine in any form after lunch (coffee, the, chocolate, colas and some other soft drinks containing these stimulants, as well as drugs that are sold freely or be redeemed a prescription, check the ingredients label). This is the last thing you need if insomnia difficult to sleep.

2. Do not take a nap, no matter how you feel so sleepy (nap reduces the quality of sleep that night)

3. Take a shower as long as you feel comfortable with warm water before going to bed. (this way can reduce muscle tension body, so you can relax right before bed).

4. Read a book or do something over and over again which you think those think are kind of boring activities, such as sewing. Try not to watch television or listen to the radio. Such interference will ask for your attention and cause remained awake.

5. Arrange the bedroom as comfortable as possible. Create an atmosphere of quiet and dark. Use a pillow or blanket clean and fresh and keep the room as comfortable as possible (not too hot or cold).

6. Remove all the anxiety when sleeping. Do not allow yourself to think about mistakes you have done this afternoon. Now you're not working. Its purpose is to link the couch or bed to sleep.

7. Counting slowly activity similar to hypnosis. By imagining the image of the continuous monotonic, may make you tired and can finally sleep

8. The step that is no less important is the reflection of therapy that can relax the tension of the routine and has proved capable of treating chronic insomnia.