We have all pulled all – nighters, and you know how bad you feel after cramming for that final exam. But imagine how you’d feel if your entire life consisted of one all – nighter after another forever. If you feel like a rock instead of sleep like one, you may be among the 40% to 50% of Americans who complain of occasional bouts with insomnia. Some insomnia cures are presented here:
• Start making it dark in your house or apartment earlier in the evening than you normally do.
• Have your spouse (or whoever) give you a massage just before going to sleep. If you can convince them to give you a full body massage, great. If not, even a short backrub and/or a face and scalp massage can be a big help. Have them make the massage strokes slow, gentle, yet firm, to work the tension out of your muscles and soothe you to sleep.
• Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at your usual time in the morning even if you’re tired. This will help you get back in a regular sleep rhythm.
• A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.
• Stop drinking caffeinated beverages at least 8 hours before bed. Avoid drinking in the evening. While alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant.
• If you don’t like milk—or are avoiding dairy products—try a cup of hot camomile, catnip, anise or fennel tea. All contain natural ingredients which will help you sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to sleep.
True, Leonardo da Vinci, Winston Churchill and Florence Nightingale only slept four hours a night, but they were obviously freaks of nature. While the required amount of sleep varies from person to person, most of us mere mortals need between seven and nine hours a night.