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How to Treat Insomnia without Medication?

Some of you might have a hard time to fell asleep no matter how tired you are. Or once you wake up in the middle of night, you will lie awake for hours. This inability to get amount of sleep well is called insomnia. For those who at the stage of severe insomnia, medication may be the only cure. But, for others who currently experience insomnia, there are some tips to treats without medication including:

1. Adopting to New Habit
  • Stick to daily routine sleep schedule (going to bed and wake up at the same time every day).
  • Avoid drink coffee or other beverages that make you difficult to sleep particularly before bedtime.
  • Don’t taking a nap at daytime.
  • Limit late dinner or high carb snacking at least 2 hours before sleep.
  • Do some regular exercise but not too close to your sleep time.
2. Create a Better Bedtime
  • Focus on resting activity before bedtime such as reading or hearing soft music. Avoid stressful situations or activity that make you stay on alert including doing your works and exercise.
  • Turn off the lights and make your room quiet and cool.
  • Don’t watch television, computer, phone, or other screen with high contrast before sleep.
If you can adopt those simple activities before sleep, you can reduce your insomnia symptoms gradually.

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