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Can't sleep? 21 Insomnia tips to help you sleep

Updated on August 8, 2014

Sleep - Insomnia tips

Can't sleep? Suffering from insomnia?

It's late, and you still can't relax and fall asleep. Your body feels wired and stressed. You want to sleep but sleep eludes you. Or maybe you woke up at 2-3 am and no matter what you did, you found you couldn't get back to sleep?

The old solutions work, but new ones are needed for our modern environment

Everyone knows the old insomnia solutions, and the oldest advice still works - counting sheep, reading a boring book, rubbing your feet, and drinking warm milk. There is good science behind all of these, but sometimes this is not enough. We live in a complicated world, with electronic pollution that affects our sleep, a general diet that is not very supportive to relaxing, and a lot of stress from the demands of work or school, We also live in a time of economic instability. All these things add up, and many people are suffering from sleep problems as a result.

Many different people - many solutions for insomnia

Here are some insomnia tips that might make a difference for you when you can't sleep. For some people it is the sleep environment that needs to change, for others it is jangled nerves or worry that keeps them awake, or for others, it may be a medical condition like back pain. No matter what your problem is, you can find a remedy or solution here that may help you get to sleep and stay asleep. Try these solutions and remedies out and see which ones work for you. Please don't forget - everyone is different, and the cause of your insomnia is not necessarily the same as other people you know who have a sleep problem. Please see your doctor for help if your sleep - insomnia problem is serious and long-standing.

I am including some of the things I do for myself, with links to products I have found work well.

All photos in this page were purchased or were taken by Elyn MacInnis.

can't sleep? Insomnia tips -1
can't sleep? Insomnia tips -1

Simple Insomnia Tips to Try First

Make sure your body knows when it is Day and Night

1. Get some sunshine on your face.

If you let the sun shine on your face for at least 15 minutes a day, you will be able to affect your body's subtle sleep system. Your pineal gland, which is located in the brain a little above and right between your eyes, produces a chemical called melatonin to regulate sleep. The pituitary gland is affected by the sun, and when you don't get enough sunshine entering your eyes, the pituitary gland may not produce the right amount of melatonin to maintain proper sleep. Sunshine helps your body produce vitamin D, which is also necessary in the production of serotonin, the "feel-good hormone." Sunshine will help your body know it is daytime.

2. Don't nap. Go to bed at the same time every night.

Sleep experts will all agree that it is helpful for you to go to bed at a regular, planned time. This way the body settles into a natural sleeping rhythm.

4. Don't do vigorous exercise within 3 hours before bed.

Exercise raises the heart rate and also stimulates the body into an alert state. Alert is what you don't want at bedtime, and will make your body think it is morning instead of night.

insomnia tips - 4 herbal tea
insomnia tips - 4 herbal tea

Insomnia and Food

More Insomnia tips: Foods to Help You Sleep

5. Eat a high carbohydrate snack before bedtime.

Food can be your friend when it comes to helping your sleep - insomnia problems. After eating some carbohydrates your body may have a period of slightly higher blood sugar, and then when the insulin kicks in, your blood sugar levels fall slightly and you will feel drowsy. This is a good way to create the right environment to help you move into sleep. It is important to remember, however, that if you eat a big meal before sleeping it will more likely to end up as fat. A snack is not a banquet...

6. Some foods contain a significant amount of tryptophan, which is a sleep inducer. These foods will definitely give you a boost into dreamland:

Warm or hot milk (but not cold milk) and cottage cheese

Eggs

Chicken and turkey

Cashews.

7. Take Melatonin. Melatonin is the end result of a conversion that happens in the brain after you eat foods high in tryptophan, and melatonin is what helps you fall asleep. It is not necessary to take a large amount - for me, 1/4 of the smallest pill (0.1 mg) works better than taking a whole pill. Try different amounts to find the dose that best suits you.

Montmorency cherries work too...

One food recently proven in scientific studies that will help you get to sleep and even increase the time you spend asleep by half an hour per night is tart cherry juice. Montmorency cherries are highest in melatonin, and you can find this juice at natural food stores.

8. Magnesium

8. Magnesium is another mineral that will help us sleep, and many people are deficient.

Magnesium helps us sleep by affecting the neurotransmitters in the brain. Good sources of magnesium are:

Green leafy vegetables like spinach or Swiss chard

Pumpkin seeds

Soybeans and black beans

Halibut - yes, I know it is expensive, but sometimes it goes on sale in the summer, and if it does, this is an amazingly delicious fish.

A nice added side effect: If you get cramps in your muscles at night, it could be that you are deficient in magnesium. Taking magnesium will help relax cramped muscles. When I eat a lot of dairy products I always take a capsule of magnesium to balance the calcium out. It works like a charm.

9. Helpful herbs for insomnia

Herbs have been used for centuries to help people relax and sleep.

Try a cup of herbal tea before bed and see if one of these helps you sleep:

Chamomile or Passionflower tea (used in many countries, especially for children)

Hops Hops helps build strong bones too, and comes in extract form which you can buy in the market,

Valerian, a proven and time-honored remedy, especially good for people who have a hard time falling asleep;

California Poppy, which has also been proven to not only help you get to sleep, but to improve the quality of sleep;

Kava, the national drink of Fiji, is also a popular tea for helping people get to sleep.

Herbal Teas and Remedies - Helping you sleep naturally

Try a cup of herbal tea before bed and see if one of these helps you sleep:

Chamomile or Passionflower tea (used in many countries, especially for children)

Hops

Valerian, a proven and time-honored remedy, especially good for people who have a hard time falling asleep;

California Poppy, which has also been proven to not only help you get to sleep, but to improve the quality of sleep;

Kava, the national drink of Fiji, is also a popular tea for helping people get to sleep.

can't sleep? Insomnia tips -2
can't sleep? Insomnia tips -2

Insomnia and stimulants

The sleep destroyers

10. Caffeine - the BAD ones. Coffee, high caffeine sodas, colas, chocolate, caffeinated tea, and energy drinks. Hmmm - yes, chocolate has caffeine in it. The half life of caffeine is supposedly 7 hours, which means that if you drink coffee at noon, half of it will be gone by 7 pm. Just remember this when you reach for coffee at 4 pm - the half life will be 11 pm. Uh oh. Better not do that!

11. Smoking is very bad for your sleep. Make an effort to stop.

12. Alcohol may make you tired initially, but the sleep doctors have done some recent research that proves that alcohol significantly interferes with your sleep cycle and prevents the restorative aspect of sleep, so you wake up feeling unrefreshed. That is the truth. You didn't sleep well, because you missed out on some of your sleep cycles that keep you healthy and happy.

13. Stimulants: There are stimulants added into many over the counter preparations, even cold medicines. Read your labels carefully.

14. Avoid liquids before bed. Some sleepers need to get up in the night to go to the bathroom. Limit your fluids two hours before your bedtime and you will sleep better. If you are up a lot, your body may be reacting to medicine or food. Note the food, medicines, and vitamins you eat, and see if any of them are connected to nights when you have to get up a lot.

can't sleep? Insomnia tips -3
can't sleep? Insomnia tips -3

Relaxing your body before bed

Aaaaaaaahhhhhhh.

15. Massage. Ahhhh. It is so calming and sleep inducing. Get your spouse or a friend to give you a massage. Don't forget, you can do the same for them too. Foot massage is especially soothing at night and sends relaxes you into delicious sleep.

16. A Warm Bath is a great way to relax before bed, but if the water is too warm you may have the opposite effect. Magnesium helps induce sleep, so putting a cup of Epsom (magnesium) salts into the bath is an excellent idea.

17. Sleep on a bed that is comfortable for you. Beds that are too soft wreck your back. And so do beds that are too hard. Find one that is right for you and stick with it. Since we will spend one third of our lives in our beds, it is smart to have one that feels very comfortable and helps us get a good night's sleep.

insomnia tips - electronic insomnia
insomnia tips - electronic insomnia

Insomnia Tips about your Sleep Environment

Your Bedroom

18. Turn off the phone and hide the clock! Noises interrupt your sleep. If your home is in a noisy area, you can try using a white noise machine to block the noise from outside.

19. Keep it dark in your bedroom. A small night light is enough to keep you from falling over things on your way to the bathroom. Lights interfere with sleep. Curtains help, and are especially necessary if you have a night shift at work. And make sure your clock is not shining so brightly that you are affected by its light. Find a clock that only lights up when you push a button, not one that shines in your eyes all night.

20. Be especially careful with your electronic devices. Looking at a bright computer screen is like staring at the sun, and will interfere with your sleep cycle. Turn off the cellphone, shut off the computer and ipad/tablet devices at least an hour before bedtime, preferably sooner, so that your brain will understand that it is night. It is especially important to do this for children. Also - try not to use an ipad for reading at night. The light shining right into your eyes will not make it easier to sleep.

21. Sleep Music is one way to create the perfect environment for sleep. There are special audio tracks that include music or sleep sounds which can help you get to sleep, and some have the rhythm of the sleep brainwave embedded in the music that will tune your brain to the frequencies of sleep. These are a really excellent option for people who have trouble sleeping, and can relax the brain deeply so you get a good night's sleep.

Sleep Music - The BEST solution - please try this! - Special frequencies/rhythms make all the difference

In my opinion the best way to get to sleep is through specially composed music which has the frequency of sleep brainwaves embedded into the music.

For some you will need to find a comfortable pair of earphones. For others, no earphones are necessary. If you haven't tried this musical solution to insomnia, you really should give it a try. This works.

Rain for Sleeping and Relaxation
Rain for Sleeping and Relaxation

The sound of rain is very soothing, and is a good cover-up for a noisy environment. This is a family favorite.

 
Delta Sleep System: Fall Asleep / Stay Asleep / Wake Up Rejuvenated
Delta Sleep System: Fall Asleep / Stay Asleep / Wake Up Rejuvenated

This music has embedded brainwave technology, and will help your brain relax into the deepest brainwave frequencies of sleep.

 
Music To Promote Sleep
Music To Promote Sleep

I like this one a lot. Listen to the CDs and find the one you like the best. This CD also has embedded brainwave technology.

 
Sleep Deeply
Sleep Deeply

One of my favorite musicians.

 
The Science of Sleep
The Science of Sleep

Quiet piano. Soothing music.

 

About MSG

MSG is a "flavor enhancer" that you find in a lot of food. I have found from experience that too much can give me insomnia. How about you?

Which methods have worked for you? - We want to hear from you...

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    • insomnie profile image

      Insomnie 21 months ago from Paris

      Magnesium is good for all the aspects of our health

    • DomsFitness profile image

      Dom Spallino 2 years ago from Minnesota

      Sleep insomnia started for me a few months ago and has gotten pretty bad. I take melatonin during the week but not during the weekend. I also lift and usually work out towards the night, around 6 or 7pm and go to bed by 9:30/10pm - I wake up at 5:30am for work M-F.

      Definitely stay off the phone or anything screen related too before bed. Might try some of the food. I've tried the high carbs before bed... seemed to work but as a body builder it's not ideal for me.

      ^_^

    • Christy Maria profile image

      Christy Maria 2 years ago

      Goodness I wish i had read this last night when I just could not fall asleep!

      Following this hub because I have many nights where sleep almost feels impossible to come by. Great job and thanks for the useful tips!

    • profile image

      sue 3 years ago

      l must be strange,, l nap for 1.5-2 hrs a day and in bed between 10- 11 till 6;30 am.. l like my glass of wine at night and like playing facebook games,, and when l go to bed at night, l put the tv on with low volume and put the timer on for 15-30 minutes, and it is like a lula bye for me.. no tv no sleepy...

    • Kristina Hedley profile image

      Kristina Hedley 3 years ago

      I find sleep hard to come by most nights. A sleep journal showed early morning sleep, and not getting up until afternoon.

      Now though, I go to bed early feeling tired, but still lie awake for hours.

      Nothing helps me. My husband can be watching TV and I won't sleep one night, but will the next night. Its strange that way.

      I don't drink tea, so that remedy is out. I wish there were more ideas.

    • Elyn MacInnis profile image
      Author

      Elyn MacInnis 3 years ago from Shanghai, China

      @tazzytamar: Thanks Anna - I think that some of the points are old - but there are new ones there too. Like drinking cherry juice. Glad you found them helpful!

    • tazzytamar profile image

      Anna 3 years ago from chichester

      All these points are extremely interesting and I have SO many close friends who will benefit hugely from reading this so I will be sure to pass it on :) thank you for all the great suggestions on how to relax and get a good night!

    • carrollmiller profile image

      carrollmiller 3 years ago

      I do not use MSG

    • asereht1970 profile image

      asereht1970 3 years ago

      A dark bedroom do the works. I can sleep faster if it is dark.

    • ashleydpenn profile image

      ashleydpenn 3 years ago

      Sleep rationing works well for me. But, like you suggest, I also take magnesium (with B vitamin complex). I've been experimenting with melatonin recently as well, which works well. Thanks for a great lens.

    • profile image

      wienik 3 years ago

      These are great tips. Thanks for the post.

    • profile image

      alyssa-maynard 3 years ago

      I wonder if any of these work??

    • Elyn MacInnis profile image
      Author

      Elyn MacInnis 3 years ago from Shanghai, China

      @alyssa-maynard: Oh yes - they do work, for many many people. If you try them, you will find the one that is best for you. I would recommend trying sleep-music first. It calms the brain, and lets you relax into sleep.

    • Elyn MacInnis profile image
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      Elyn MacInnis 3 years ago from Shanghai, China

      @takkhisa: Meditating is a wonderful way to fall asleep. I have found that sometimes my system seems a little fried - can't think of a better way to say it. And then meditating is hard, and I have to use other methods. I have wondered if I am reacting to MSG sometimes, so that is a good question to ask if you have that "fried" feeling. MSG (flavor enhancers) comes in many foods, especially Junk Food, and it can really tweak your nervous system into a "fried" state. When I think this is a possibility, I take one aspirin and listen to sleep music. That is a 100% cure for insomnia for me.

    • takkhisa profile image

      Takkhis 3 years ago

      I don't have insomnia but if I can't sleep at night then I start meditating for a while. Thank you.

    • Elyn MacInnis profile image
      Author

      Elyn MacInnis 3 years ago from Shanghai, China

      @tootie-eldemire: It's funny - lots of people like lavender - and I wish I did too, but it makes me sneeze a lot, so I can't have it in my bedroom. Now - perhaps vanilla? Milk works for me too. So soothing...

    • Elyn MacInnis profile image
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      Elyn MacInnis 3 years ago from Shanghai, China

      @Donna Cook: I absolutely agree about cool bedrooms. That is so important for me too. And the right music can help you sleep much faster than just silence. And you are absolutely right about lights. Best without, unless someone is 4 years old and afraid of the dark!

    • profile image

      Donna Cook 3 years ago

      Great lens! I have found that keeping the bedroom very cool helps me sleep better. I always go to sleep with music playing and no lights on.

    • profile image

      tootie-eldemire 3 years ago

      Lavender Oil works for me. I place it on my temples, wrists, front of my PJs and on my pillow. very soothing and relaxing. You can put a few drops on a cotton bal and stickit inside the pilowcase too. So you inhale the aroma of the oil all night. Drinking a warm glass of milk with a tsp honey always works for me too. gets you relaxed.

    • profile image

      lauraharrison2537 3 years ago

      #3?

    • profile image

      cheryldchastain 3 years ago

      Drawing a little one eyed green man on my index finger, and having him tell me a story helps. If I wake during the night, he does too!

    • profile image

      JonathanJoseph 3 years ago

      Insomnia is the worst - thanks for the great article.

    • profile image

      gingerbakava 3 years ago

      Those interested in kava, check out my page (It's more of an introduction at this point but will continue to grow as I have time to add more content!)

      http://www.squidoo.com/definitiveguidetokava

    • profile image

      nonya222 3 years ago

      Some great ideas, hope one of them works for me. Great lens.

    • TreasuresBrenda profile image

      Treasures By Brenda 4 years ago from Canada

      Lots here to think about. I'll be sharing some of your tips.

    • Elyn MacInnis profile image
      Author

      Elyn MacInnis 4 years ago from Shanghai, China

      @notsuperstitious1: MSG can cause other reactions too. Headache is the most well known. If you have a strange reaction after going to a restaurant, the most likely culprit is MSG. It makes some people really really tired just after eating, and then sleepless at night. That is more like my reaction.

    • notsuperstitious1 profile image

      Edith Rose 4 years ago from Canada

      Going to try those Herbal Teas.

      I don't about insomnia, but I do know when a restaurant has used too much MSG, because I don't feel well after I eat there.

    • Elyn MacInnis profile image
      Author

      Elyn MacInnis 4 years ago from Shanghai, China

      @smine27: I hope that you found some help here - insomnia is actually complicated, from many causes, and different things help different people. Take your time trying these ideas out and surely you will find one that is useful to you.

    • smine27 profile image

      Shinichi Mine 4 years ago from Tokyo, Japan

      Thank you for sharing this. I have had insomnia for the longest time.

    • Elyn MacInnis profile image
      Author

      Elyn MacInnis 4 years ago from Shanghai, China

      @Othercatt: I like to cut down on this sort of thing until I get no reaction - then move up a little. I was astounded that 1/4 of a 1 mg pill would work, but it did.

    • Elyn MacInnis profile image
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      Elyn MacInnis 4 years ago from Shanghai, China

      @SavioC: Thanks! It is amazing how simple some of these solutions are. So glad you are better!

    • SavioC profile image

      SavioC 4 years ago

      I suffered from insomnia some months back. My doctor suggested early morning walk or light jog so that I could get some sunshine & it worked . No sleeping pills here. You have very well covered this topic as I myself did some research when I was spending sleepless nights. Thanks for sharing.

    • Othercatt profile image

      Othercatt 4 years ago

      I take Valerian Root and Melatonin to help me sleep. At first I was taking 5mg Melatonin but as you said, more isn't always better. I recently switched to 3mg and I think it's working better. I also had some recent success with Dream Water.

    • Elyn MacInnis profile image
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      Elyn MacInnis 4 years ago from Shanghai, China

      @BarbRad: Insomnia can have so many reasons - but music with brainwave entrainment is such an excellent method for just about every issue, even if it doesn't sure the problem (like too much caffeine!). I had coffee this morning... hopefully it wasn't too much! Thanks for your feedback!

    • BarbRad profile image

      Barbara Radisavljevic 4 years ago from Templeton, CA

      I use the rain CD you mentioned above, as well as another nature sounds tape.

    • Elyn MacInnis profile image
      Author

      Elyn MacInnis 4 years ago from Shanghai, China

      @balancebydesign4u: Rubbing feet relaxes the whole body by balancing the acupuncture meridians. How wonderful that your husband will give you a foot rub!

    • balancebydesign4u profile image

      Carol 4 years ago from Arkansas

      Excellent informative lens! I use melatonin and 5-Htp. But my very favorite...a foot rub from my husband!

    • Elyn MacInnis profile image
      Author

      Elyn MacInnis 4 years ago from Shanghai, China

      @cmadden: Caffeine will keep you up every time! Of course, avoiding it late at night is a help. But if have a tea latte in the day, that may keep me up too. Tea lattes are pretty caffeinated.

    • profile image

      cmadden 4 years ago

      My black tea habit is not helping my tendency to insomnia.... Great tips here!

    • profile image

      TanoCalvenoa 4 years ago

      Good ideas. I take valerian and it's very good for helping me sleep.

    • Elyn MacInnis profile image
      Author

      Elyn MacInnis 4 years ago from Shanghai, China

      @Erin Mellor: I think it helps a lot too. The electronic fog interferes with sleep.

    • Erin Mellor profile image

      Erin Mellor 4 years ago from Europe

      Keeping the bedroom for sleeping and reading - no electronic devices in the room, no TV - make a big difference.

    • profile image

      Bartukas 4 years ago

      Interesting lens thank you

    • aesta1 profile image

      Mary Norton 4 years ago from Ontario, Canada

      There are new things here to try. Really worthwhile resource.

    • profile image

      anonymous 4 years ago

      Very useful tips. Thanks for sharing. :)

    • profile image

      FashionMommy 4 years ago

      great lens! thank you for sharing this. Very useful tips.

    • NibsyNell profile image

      NibsyNell 4 years ago

      Thanks so much! There are loads of tips on here that I haven't heard of before. :)

    • profile image

      Annamadagan 4 years ago

      Some nights I just CAN'T fall asleep. Thanks for the tips. I had to return to this lens and sprinkle some angel dust!

    • profile image

      juliet765 4 years ago

      Thanks for sharing these very useful tips for those who can't sleep.

    • profile image

      ariyanto 4 years ago

      wow..nice tips..i would shared it with my friend..thank Mrs. Elynmac ^_^

    • profile image

      kimmanleyort 4 years ago

      Lots of great tips for insomnia. This is something I experience occasionally and I find melatonin works wonders.

    • Elyn MacInnis profile image
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      Elyn MacInnis 4 years ago from Shanghai, China

      @anonymous: Actually, in my personal experience, getting a lot of MSG is a real problem for sleep. I always feel like I have been fried, like my nerves are stretched tight, after eating food with too much msg. And that is not just Chinese food - it is US food too - mostly fast food and chips and things like that have msg in them.

    • profile image

      anonymous 4 years ago

      Excellent tips both old and new for folks struggling with insomnia. I used to have trouble getting to sleep but nowadays I'm usually asleep when my head hits the pillow. I'm working at getting 8 hours a night but do have some odd hours at times when I burn the candle at both ends and do occasionally nap. Nicely done...didn't know magnesium being low might cause a sleep issue.

    • profile image

      anonymous 4 years ago

      I use a fan on low to cover up noises. Thank you for all the great ideas.

    • profile image

      anonymous 4 years ago

      I have to have some background noise if I can't sleep.

    • Elyn MacInnis profile image
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      Elyn MacInnis 4 years ago from Shanghai, China

      @VeseliDan: Thank you so much - I really appreciate it! I am glad you found something helpful. That is why I wrote it!

    • VeseliDan profile image

      VeseliDan 4 years ago

      These insomnia tips are great. I found a lot of useful information here. I've nominated this lens for a purple star. *blessed*

    • rasnasah profile image

      rasnasah 4 years ago

      Very informative lens.

    • fawli86 profile image

      fawli86 4 years ago

      Thank you for such a wonderful lens! I hope this will help me get some good night's sleep.

    • Elyn MacInnis profile image
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      Elyn MacInnis 4 years ago from Shanghai, China

      @Gypzeerose: Thank you! I hope you had a good sleep! Recently I have found Knudson Black Cherry Juice concentrate, and enjoy that in seltzer at dinner time. Then bed is easier later.

    • Gypzeerose profile image

      Rose Jones 4 years ago

      This is all so true! Well- except I do think that it is okay, if not helpful to nap a little once in a while. And caffeine and bad don't often occur in the same sentence for me. :) But nonetheless, I really liked your lens on insomnia - have pinned it to my "health" board, linked it as related on my own lens: https://hubpages.com/literature/drseusssleepbook - and have sprinkled some angel dust. Good job! And now to bed.

    • Elyn MacInnis profile image
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      Elyn MacInnis 4 years ago from Shanghai, China

      @D_L_Harbin: You are so welcome!

    • Elyn MacInnis profile image
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      Elyn MacInnis 4 years ago from Shanghai, China

      @lbuben: ahh - but then I fall asleep on the couch! I guess if you watch from bed it is a good method!

    • Elyn MacInnis profile image
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      Elyn MacInnis 4 years ago from Shanghai, China

      @nifwlseirff: I have found that meridian tapping therapy is a good way to ease pain. You might want to check it out if you don't know about it.

    • Elyn MacInnis profile image
      Author

      Elyn MacInnis 4 years ago from Shanghai, China

      @DIY Mary: You are very smart. We don't always realize how important our sleep schedule is to getting a good sleep at night.

    • DIY Mary profile image

      DIY Mary 4 years ago

      Thanks for your great tips! I try to not deviate too much from my sleep schedule by waking up at the same time each day (including weekends), and I also avoid caffeine past noontime.

    • srsddn lm profile image

      srsddn lm 4 years ago

      Very useful tips. A warm bath is always helpful for having a sound sleep.

    • Elyn MacInnis profile image
      Author

      Elyn MacInnis 4 years ago from Shanghai, China

      @D_L_Harbin: I am so glad you found some relief - I have found that cherry juice is really wonderful to help me get to sleep too.

    • profile image

      nifwlseirff 4 years ago

      Great tips - ones which I use all the time. When dealing with chronic pain, insomnia is a close friend. Anything that will decrease pain, shut the mind down, and relax the body before sleep is definitely a good thing!

    • profile image

      anonymous 4 years ago

      Meditation helps too, breathing exercises, Pranayama and Yoga are very effective for insomnia.

    • profile image

      AdityaAgarwal 4 years ago

      I used to have a healthy walk...and it works for me forever

    • Elyn MacInnis profile image
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      Elyn MacInnis 4 years ago from Shanghai, China

      @anonymous: This is great advice!

    • profile image

      anonymous 4 years ago

      Take a walk in the evening. I find that walking (not running!) in combination with staying off the computer before bed solved my sleep issues. My doctor explained to me that if you've had a few nights of poor sleep steroids may build up in your system which tend to keep you awake. The act of walking will actually burn off the excess build up of steroids and thus make you feel tired at bedtime. For years I couldn't find the answer to my sleep issues. A walk in the evening plus staying away from bright screens before bed works for me every time.

    • lbuben profile image

      lbuben 4 years ago

      watching a movie before going to bed

    • Elyn MacInnis profile image
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      Elyn MacInnis 4 years ago from Shanghai, China

      @anonymous: A quiet noise can be a wonderful blocker of noise. You are right!

    • profile image

      Ladyeaglefeather 4 years ago

      great tips.

    • profile image

      D_L_Harbin 4 years ago

      This lens has helped me more than you know!! I recently bought the tart cherry extract along with some other supplements. Well I forgot what the tart cherry was good for, so for the last 2 days I have been taking it in the morning.....I guess that explains why I have been so sleepy during the day! They must really work great. lol I feel a little silly now, but so glad I found your lens. Thank you!! :)

    • profile image

      anonymous 4 years ago

      I like to have a familiar movie or tv show playing in the background which blocks out all the other noises.

      Great lens with good info. Thanks.

    • Elyn MacInnis profile image
      Author

      Elyn MacInnis 4 years ago from Shanghai, China

      @anonymous: If there is noise, earplugs definitely help!

    • profile image

      anonymous 4 years ago

      Wear earplugs to block out top end noises. This simple tip was a miracle cure for me having a very noisy, selfish ex!

    • profile image

      anonymous 4 years ago

      Thanks for the useful tips.

    • Ardyn25 profile image

      Ardyn25 5 years ago

      Usually a warm bath helps. Lots of good info here...thank you.

    • Srena44 profile image

      Srena44 5 years ago

      nice lens

    • Elyn MacInnis profile image
      Author

      Elyn MacInnis 5 years ago from Shanghai, China

      @anonymous: Staying on the computer can really wreck your sleep timing, especially if the screen is one of the blue ones. If I need to stay up for some reason, then I play games on an ipad and eat ice cubes. This will absolutely keep me up.

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      anonymous 5 years ago

      I'm a fan of relaxation podcasts, warm baths and magnesium. My weakness is staying on the computer far too late at night!

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      esichrissa 5 years ago

      keeping the room dark is a good start to sleep

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      Annamadagan 5 years ago

      Great ideas. I will defiantly try them! Thanks. Blessed.

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      anonymous 5 years ago

      interesting article...and very useful...melatonin is great , a really step in dicovering sleep mechanism...

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      Cynthia Davis 5 years ago from Pittsburgh

      I never have trouble sleeping, but my mom does. I'll have to share some of your tips for insomnia with her. I never knew about the pumpkin seeds, hmm, have to buy her some. Angel Blessings**

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      Laraine Sims 5 years ago from Lake Country, B.C.

      I have a difficult time turning my mind off at night. Sometimes it helps if I read a bit of a very light novel. I actually have a very hard time falling asleep and sometimes I don't sleep all night long. I hope that some of your tips here help me. I'll come back and bless this lens later if your tips help me. Just kidding! Blessed!

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      Elyn MacInnis 5 years ago from Shanghai, China

      @OrganicMom247: I think freeing ones mind of thoughts and worries is a difficult thing and doesn't always happen easily. But if you can do that by counting sheep, or just counting "outloud" inside your head, or whatever does it for you, there is a lot of help to the body when it can sleep in a less stressed state.

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      OrganicMom247 5 years ago

      Not taking any caffeinated drink before bedtime helps a lot. It also helps when you free your mind of thoughts and worries.

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      Elyn MacInnis 5 years ago from Shanghai, China

      @cdevries: That's a wonderful idea. I am allergic to lavender, alas, but there are plenty of people who will see your note and not be allergic - and can try your very creative idea. I like the smell of vanilla - I use scented candles in my clothes drawers to make them smell good, but I have never thought about the insomnia aspect - thanks for your idea!

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      cdevries 5 years ago

      A warm bath before bed helps me - but try adding lavender bath oil or salts. The scent helps induce sleep. Lavender in the linen cupboard to scent your sheets also helps.

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      Elyn MacInnis 5 years ago from Shanghai, China

      @VatsalMakhija: I think that is one of the smartest ways to get to sleep.

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      VatsalMakhija 5 years ago

      Thanks for the tips! I'm gonna try some sleep music.

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      Sidewinder6661 LM 5 years ago

      Great tips! I suffer from insomnia a lot so I may have to try out some of these methods!

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      Elyn MacInnis 5 years ago from Shanghai, China

      @Sylvestermouse: I love reading at bedtime. I don't need to read much either! A minute or two and I am fast asleep.

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      Cynthia Sylvestermouse 5 years ago from United States

      These are excellent suggestions! I used to struggle with insomnia when our children were little. I think that is when I got in the habit of reading a book at bedtime :)