Alcohol may help you fall asleep, but it can disrupt your rest later in the night. And remember, smoking can cause sleep problems. Not only can smoker's cough and a dry, raspy throat keep you awake, but nicotine is a stimulant and can have an effect similar to that of caffeine.
Your Bedroom
Make your bedroom a haven for sleep, not too warm, nor too cold. Keep outside intrusions to a minimum. Shades on the window will shut out light. If noise disturbs you, mask it with music or use earplugs. Use the bedroom only for sleeping and sex. Keep televisions and computers in another room.
Find more Suggestions for healthy sleep habits.
Lulling Yourself to Sleep
In addition to keeping a steady schedule and protecting the sanctity of your bedroom, many people find alternative methods of lulling yourself to sleep helpful. Meditation works for some people. Others listen to soft music. I like the classics with a background of nature sounds - a rippling brook, birds singing, the wind rustling the leaves.
Mild exercise, including deep breathing and some of the slow yoga stretches, helps the body relax. Do more strenuous exercising earlier in the day as it tends to be stimulating.
Get Support
Don't try to deal with insomnia alone. Let friends and family know that you’ve been diagnosed. Some members of your family may not understand the importance of sleep so you’ll want to explain, as best you can, what you are going through.
If insomnia affects your performance at work, you might want to talk to your employer. You may need to reduce your hours until you get the problem under control and become accustomed to a new medication. Assure your employer that you have sought help and are doing your utmost to treat and prevent your insomnia.
Remember That You Are Not Alone
Insomnia is one of the most common disorders of the modern world. Find others who suffer from this disorder. A good place to look for other insomniacs is in the SharePosts and Message Boards. Another excellent online resource is the National Sleep Foundation, and you can find more resources listed here.
A final note - Be sure to watch Health Central's excellent video on avoiding insomnia.
Be well!
