If your doctor or health care professional has diagnosed you with insomnia sleep disorder and you have no
underlying health problems, there are several natural ways to cure insomnia by incorporating some lifestyle and
behavior changes into your life. However, if the cause of your insomnia is down to a breathing disorder, mental
disorder or some other physical problem, the likelihood is that something more than a lifestyle or behavior change
will be required.
Two immediate changes that can be made in order to cure your insomnia are the hanging and/or closing of curtains
in order to help block out light. The other, which may not be so easy, is to sleep in a room separate from someone
Practicing one or more forms of cognitive behavioral therapy can also help. The ultimate goals of cognitive
behavioral therapy are to help you change your thoughts at bedtime and also develop more favorable sleeping
Stimulus control involves retraining yourself to think of bed only as a place for sleep or for making love. If
you want to watch television or read a book, you should do those activities elsewhere. Once you start associating
bed with sleep or love making, the tossing and turning associated with insomnia should cease, which in turn will
make it easier to fall asleep.
For people who have trouble getting to sleep because they are unable to relax, a technique called Progressive
Muscle Relaxation can help some folk.
While in bed their minds work in overdrive, thinking about the situations they should have handled differently
during the day or worrying about all the tasks they have to complete tomorrow. With so much looking backwards and
forwards, it is difficult to focus on why you went to bed in the first place which is to sleep.
Learning muscle relaxation and deep breathing techniques can help lower the stress, anxiety and tension that can
prevent you from dropping off to sleep.
As well as, or in addition to, muscle relaxation, psychotherapy sessions can also help you work out times during
the day for worrying or for planning the next day's activities so that you stop doing this when you are supposed to
Have you ever heard or seen the image of people counting sheep in order to get to sleep. Visual imagery is still
very much alive and well and is another effective relaxation technique that can help you fall asleep. Rather than
focusing on your task list, picture yourself in what you consider to be a calm and serene environment. Imagining
yourself repeatedly doing something that calms rather than stimulates - like counting sheep for example, can also
help you get off to sleep.
Sleep hygiene training consists of changing all those bad habits that keep you from falling asleep at night.
Just as dental hygiene can help keep your teeth healthy, sleep hygiene can help keep your sleep healthy.
Develop regular and consistent sleep and waking times
Cut out nicotine
Not eating heavy meals before going to bed
Avoid daytime naps
Incorporate moderate evening exercise
Incorporate bedtime rituals such as a hot bath, light reading or other relaxing tasks
Make sure that your bedroom is cool and dark
All of these together can help you fall asleep faster and sleep deeper. Remember though, that it is an all or
nothing treatment package.
These non-medical treatments are proving to be extremely effective at reducing or even eliminating insomnia
while at the same time being safe with no known side effects!