whats the way to solve insommia

[aggie49]

i have got it bad and its catching up with me i no part of it is stress but i don't like taking pm tablets all the time so if anyone knows another way to get some sleep let me know thanks

[kapeh12]

This worked for me in the past.  Find something that can create some kind of quiet "white noise" - like turning on a ceiling fan, or getting one of those "ocean sound" CDs that you can play on repeat.  Then make your bedroom as dark as possible - put blankets of sheets up on the windows, cover up any lit clocks - pitch dark is best.

Get your self comfortable, the start to focus on whatever the white noise is, and take almost exaggerated slow deep breaths in and out (4-5 seconds to inhale, 4-5 seconds to exhale).  When you exhale, try to feel your body relax and not tense.  If you find your mind wandering to whatever you are stressing about, start to quietly chant in your head (not out loud) "sleep".  Don't let yourself think about anything other than the word "sleep".  If you do, just start over again.

I found that eventually I drifted off to sleep for a while - I may wake up an hour or so later - but at least that was an hour progress.  Eventually I got myself conditioned to sleep for a good few hour stretch until the source of the stress was gone.

Hope this helps - good luck!

[Ittai]

  NOT sure.. pills? work out? 

[scollontrade]

Pills are only good for a short time and you may become addicted. I make sure I get plenty of exercise all day long but not just before bed. No caffeine, no alcohol. Sometimes I eat a little something, that seems to help. Sometimes I put the TV on something not too exciting. Works every time. Good Luck.

[sommap]

Remember the old song "100 bottles of beer on the wall"?  Well, you can sing that one in your head, and count backwards.  Or, count backwards by 3.  Until you have done that one quite a few times, you may have to concentrate on going back 3.  Normally, you would fall asleep way before you get to 0.  The trick, obviously, is to give your full concentration to something else. 

[monnee]

Exercise a lot always works.  Your body will be so tired from your workout that you'll sleep for sure.

[lucky382001]

With me it's reading I just nod off after a few paragraphs.

[raven1114]

have you tried melatonin? i use that sometimes and it works well. i usually take just a small piece of the tablet and it's enough to relax me.