Many experts say that fighting insomnia successfully requires both long-term and short-term strategies. Some argue that the bed should be reserved only for sleeping and sex, while others advocate the idea of avoiding certain foods before bedtime. While such advice is definitely useful, there's no arguing that it isn't particularly helpful when tossing and turning under the covers at four in the morning. Chronic insomnia is something that should be dealt with professionally through a scheduled regimen, but for those sudden spells of sleeplessness, there are several things that can be done on the spot which will quickly ease the mind and body into a restful state.
Here are three instant ways to fight insomnia:
Take a Warm Shower: Since taking a cold shower in the morning can help wake mind and soul, a warm shower in the evening would logically help sedate the body and relax the mind. While this is certainly true on a superficial level, a warm shower goes much deeper when helping us fight insomnia. The science of nocturnal sleep cycles, shows that people sleep deeper when their bodies are relatively cool, compared to their surrounding environment. By taking a warm shower before we head to bed, we are increasing the temperature difference between the environment surrounding us and our bodies, which leads to an overall faster cooling and deeper sleep. Also, a warm shower relaxes the muscles after a hard day's work and gets us comfortably clean.
Eat a Banana: After showering but before brushing your teeth, eating a light snack that is high in tryptophan helps your body biologically get ready for bed. Tryptophan is an amino acid found in bananas and dairy products, the chemical converts to melatonin and serotonin within the body, which in turn encourages sleep. Knowing this, some banana covered in yoghurt and topped with granola is an excellent bedtime treat which is loaded with tryptophan. Likewise, the classic glass of milk also shows some merit as a sleep inducer.
Clear the Mind: If your mind is still racing after you've gotten under the covers, try literally slowing it down. Start with the thought that's already in your head and force yourself to repeat it over and over and over again, making it more drawn out each time. Also, try visualising whatever's in your mind as being on a blackboard, then mentally wipe your thoughts away. Finally, make sure to turn your alarm clock away from you so your mind is not preoccupied with trying to calculate how much sleep you've lost so far.
As stated before, these three instant techniques are not meant to replace proper professional help for chronic insomnia. However, for those of us who suffer occasional bouts of sleeplessness, and for those times when we simply cannot adhere to a regimen, performing all of these steps will almost always mean sweet dreams within moments. The faster you fall asleep today, the more time there is to spend on tomorrow!
Source: http://www.associatedcontent.com/article/931359/three_instant_ways_to_fight_insomnia.html
