Health Centers
 loading...
if not loaded., try Site map to view all
 
 
 
 
bookmark | print this page | mail to friend | site map | help

Home Remedies

FONT SIZE

T T T

Sleeping difficulty

 

Try modifying your nighttime sleeping habits and other behavior before resorting to drugs to cure insomnia. For example:

Avoid using alcohol in the evening. Avoid caffeine for at least 8 hours before bedtime. Give up smoking, because nicotine is a stimulant.

Establish a regular bedtime, but don't go to bed if you feel wide awake. Use the bedroom for bedroom activities only. Once in bed, use creative imagery and relaxation techniques to keep your mind off unrestful thoughts. Avoid staying in bed for long periods of time while awake, or going to bed because of boredom.

Take your TV or computer out of your bedroom. Otherwise, your brain becomes used to the stimulation and starts to expect it when you are there. This makes it harder for you to fall asleep.

Relax by reading, taking a bath, or listening to soothing music before getting to bed.

A snack before bedtime helps many people. Foods such as warm milk or turkey have a natural sleep inducer called L-tryptophan.

Exercise regularly, but not in the last two hours before going to bed. Exercise, especially aerobic exercise, has been show to make people fall asleep faster and benefit from deeper and more restful sleep. Sex can be a natural sleep inducer and helps some people.

Avoid emotional upset or stressful situations prior to bedtime.

In Infants and Children

Avoid being readily available to a child during the night. Otherwise, the child may become dependent on attention and become sleepless if deprived of it.
For children who have trouble falling asleep, try to make sure that the child is not disturbed by unnecessary noise. Leaving a radio playing soft music may help cover up disturbing noises.
Avoid sending a child to bed as punishment which can result in poor sleep caused by fear.
Never give a child sleeping medicine without consulting the doctor first. Generally, it is unwise to treat the problem with drugs.

Medication

Medication should be a last resort.
Over-the-counter sleep medicines can have side-effects, including a "hangover" effect the next morning.
If these fail, you may want to ask you health care provider to recommend other options.
Avoid all sedatives, including the benzodiazepines, during pregnancy.

Call your docto if

A sleeping problem becomes persistent and unbearable, despite home treatment
A sleeping problem occurs more than 3 nights per week for more than 1 month
The insomnia is accompanied by other worrisome symptoms, such as chest pain or shortness of breath

 


 
Your feedback?




 
Other navigational links under Home Remedies
 
 

Rate this page?
Good Average Poor



Rating accepted

Thanks for your note! Suggestion if any, will be taken up by the editor squad on a prority. We appreciate your gesture.
Hecapedia squad
Improve hecapedia - Join the squad


 
 
Nothing on this web site, in any way to be viewed as medical advice. All contents should be viewed as general information only.
All health care decisions should only be made with consultation from your physician.

About us | Link to us | Contact us | Associates | Media Center | Business services | Feedback | Report Bugs | Sitemap | Help
privacy policy | disclaimer | terms and conditions | accessibility | anti-spam policy
© 2006 hecapedia