Insomnia Relief: 12 Tips To Cure Insomnia Without Medicines

A refreshing sleep at night is a must for all, but in today’s stressful times sleeplessness has become a common problem. The elderly population is more at risk for insomnia because sleep becomes lighter and more easily disrupted with aging. 

However, its not a good idea to switch to the medications or sleeping pills from the very start, as these are habit forming and certainly not free from side effects. 

Here are 12 tips which will help you to manage insomnia without using medicines:

Tip #1 

Go to bed only when you feel sleepy:

• If you are not able to sleep during the night, it would be better to stay awake and do something interesting, like reading. 

• Don't be anxious because of your inability to sleep. Some delay will cause no harm to your body and it will naturally get as much sleep as it requires.

Tip #2

If you are still awake, even after 20 minutes of getting into your bedroom, go out and return only when you start feeling sleepy.

Tip #3

Sleep in a quiet, clean, cool, dark environment. Use the bed and bedroom only for sleeping.

Tip #4 

Make a habit of getting up at the same time every morning regardless of the amount of sleep during night.

Tip #5

Avoid stimulants like tea, coffee, smoking, alcohol, or other drugs, especially in the evening.

Tip #6

Exercise daily and go out for a walk in the evening. However, rigorous exercise in the evening should be avoided.

Tip #7

Avoid intake of liquids like water or juices before bed time.

Tip #8 

Reduce the level of stress or tension in your lifestyle. 

• Learn relaxation techniques and meditation. 
• Listening to soothing instrumental music at bedtime may also be helpful.

Tip #9

Do not take naps during the day time.

Tip #10

Any activity which has a stimulating or exciting effect on the mind should be avoided before sleep. For example, do not watch horror movies before going to sleep. 

Tip #11 

Take light evening meal or dinner.

Tip #12

Sleep at the same place every night.

If all these measures fail, then consult your doctor.




More articles on insomnia:


Can your sleeplessness be diagnosed as insomnia?


Causes of insomnia - 6 Types of insomnia based on causes


Cured Case of insomnia - A Report