* Regular mealtimes, exercise and work routines
* Going to sleep and arising at the same time every day.
* Going to bed only when you are sleepy and getting up when you cease to be sleepy
* Having a pre-bedtime routine which might include one or more of: warm bath, drinking warm milk, reading for a few minutes, putting on your pajamas, makeup removal, tooth brushing, a bedtime snack

* Turning off bright lights in the evening as soft lighting soothes and relaxes the body
* Getting regular and vigorous exercise at least three times a week but hours before bedtime
* Gentle stretches right before bed
* Cutting alcohol and caffeine from your diet
* Stopping smoking as nicotine is a stimulant
* Taking a short mid-afternoon nap regularly each day
* Using sleeping pills very sparingly or not at all
* Providing a cool, dark, and quiet sleep environment

You can also treat Insomnia with herbal remedies. These include herbs such as St. John’s Wart, Chamomile, Lemon Balm, Hops, Yarrow and many more. The herbs are ingested in many forms varying with the herb. It may be brewed as a tea, taken as a pill, a tincture or a balm. Some herbs are taken alone and some may be used in conjunction with others. A disadvantage of natural herbs is that the cost is not covered in B benefits plans. As well, herbs can also be dangerous if combined by an uninitiated user. Herbs are not as quick-acting as drugs. St. John’s Wort and Valerian for instance take two to three weeks to begin to show improvement.

Other natural remedies include light therapy, biofeedback, acupuncture and cognitive behavior therapy. Some of the newer remedies have not been used long enough to produce solid research on their effectiveness. Acupuncture often produces an immediate relaxation. It is a long-used remedy for many illnesses and maladies. But even acupuncture did not produce conclusive proof of being a cure for insomnia.

In addition to herbs and natural remedies, drug therapy is often a treatment option for insomnia. A physician will decide if drug therapy seems to be the best treatment. Drugs include sedatives, tranquilizers, antianxiety medication like benzodiazepines, antidepressants and hypnotics including Ativan, Dalmane, Halcion, Xanax, Restoril and Serax. The fact that there are so many drugs available is testament to physician use of drug therapy. All of these medications must be obtained through prescription. They carry a high risk of addiction. They also may have many side effects. Drugs’ effectiveness may also wear off as the patient builds up a tolerance to the drug.

A physician may determine that herbs and lifestyle changes are a good first step before attempting drug therapy. Usually drugs are prescribed for short-term crises like a death in the family or an attempted suicide. They are not seen as a cure but rather a stop-gap.

Over-the-counter drugs are becoming more prevalent. The ease of obtaining these products, ads which provide exposure to their existence and the apparent results of taking them have increased their appeal. Many over-the-counter drugs contain antihistamines. While these products are not addictive, some doctors believe they are also not very effective in achieving quality sleep for the user.

Perhaps one of the best cures for insomnia lies in prevention. Its central idea is producing a health lifestyle. Included are: balance of rest, recreation, exercise, stress management techniques, regular physical examinations, a healthy diet low in carbohydrates and high in fruit, fibres and vegetables. Cutting out nicotine, caffeine and alcohol are also recommended. Research shows avoiding too much television, late night activities and cutting out eating heavy foods before bed are good preventions of sleeplessness.

Stressors which cause sleeplessness cannot be totally avoided but they can surely be decreased with changes to lifestyle and pre-bedtime habits. Making changes can help us be better prepared to cope with insomnia.

Related posts:

1. What is the Natural Treatment for Insomnia?
2. What are the Herbal Remedies for Insomnia?
3. What are the Insomnia Home Remedies?