Tired of insomnia? Fortunately, there are alternatives to counting sheep to help you get a healthy night’s sleep. According to research or other evidence, the following self-care steps may be helpful:
What You Need To Know:
• Create a restful place to sleep
Remove or block noise, light, and other distractions, and make sure your mattress is comfortable for you
• Cut coffee and other stimulants
Eliminate or cut down on drinks and foods that have caffeine, ephedra, or pseudoephedrine; work with your doctor to find alternatives if you take medication with any of these ingredients
• Learn to relax
Relaxation tapes and other self-help tools or a counselor experienced in treating insomnia can help you let go of tension
• Check out valerian
To fall asleep quicker and enjoy deeper sleep quality, take 300 to 600 mg of a concentrated root extract 30 minutes before bedtime, with or without other relaxing herbs such as lemon balm and passion flower
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• Try melatonin
Take 0.5 to 3.0 mg one to two hours before bedtime to help reset your body’s biological clock
These recommendations are not comprehensive and are not intended to replace the advice of your doctor or pharmacist. Continue reading the full insomnia article for more in-depth, fully-referenced information on medicines, vitamins, herbs, and dietary and lifestyle changes that may be helpful.
