Posted by: ANS June 28, 2009
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Insomnia is serious problem, if not treated you get fatigued all the time, develop depression, loss of concentration, quick aging, memory problem and serious cognitive problems.
My suggestions:
1. Exercise (in any form - swimming, soccer, badminton, volleyball, or running) is the most effective treatment - so practice something aerobic exercise at least 30 mins a day in morning or evening (at least 3 hrs before bed).
2. You can not sleep because of stress. Stress can be real (health, finance, relationship problems) etc., or it can be pseudo-stress (e.g. overwhelmed search syndrome - randomly searching 'something' and researching in google, youtube, wikipedia or in internet, facebook addictions, online pron addiction etc.). You might not realize, your mind is getting overwhelmed by it and you are stressed out. Next time, when you feel you are wasting your precious sleep time on internet search, think YOU ARE STUDPID, and SERIOUSLY DAMAGING YOUR HEALTH, and YOU ARE ALSO DESTROYING THE DREAMS OF YOUR FAMILIES. Stop it, get off the computer.. go to kitchen.. or out.. make walk ... just divert yourself.
3. You can avoid internet addiction by listening music - buy some mp3 player/ipod, and listen music in it, while you walk to park.. or in kitchen.. rather than sitiing in front of your computer.
4. Make strickt schedule for bed. Remember, no one is successful withought maintaining certain desciplines and sacrifice. You next time, when your clock ticks 10 pm (or 11 pm), simply shutdown the laptop/ or tv (no matter what is there), turn the light off and go to bed.
5. Warm milk just before bed induces sleep.
6. Avoid any noise, music or light at bed room. If you have snoring partner, use earplugs .
7. Once in bed, if you start 'self-talking' and can not fall asleep, say it loudly to yourself "DUDE, ENOUGH IS ENOUGH.... IT IS TIME TO SLEEP NOW".. Pls dont laugh, it works sometimes.
8. Before 1 hrs to bed, you need to prepare for bed.. no crime/horror/comedy movie, not stressful phone-talk, no spicy eating.. just start listening calm pleasent music.. and mentally get ready for bed with one book.
9. Take warm shower at evening.. and keep room tempreature a bit cold than body tempreature.
10. If you can not sleep even after hitting the bed, sit on the bed against wall.. comfortably.... lights off.. do some yoga like stuffs.. try to concentrate on some part of your body.. possibly your forehead, avoiding random thoughts.. eyes closed softly, normal breathing.. and say some words internally - oohhmm.. . It is not exactly yoga..but soon you feel your mind more peaceful, less thoughts stricking.. and your eye balls calm and motionless.. Do it for 15 mins.. or till when you dont feel to sleep.. then go to sleep ..
11. It takes some time for your body to get into new cycle.. but you can. Once you achieve it, never ever break the sleepig schedule..
12. If there is some physical reasons associated (e.g. diabetic), you should cure the cause first.
best of luck!
My suggestions:
1. Exercise (in any form - swimming, soccer, badminton, volleyball, or running) is the most effective treatment - so practice something aerobic exercise at least 30 mins a day in morning or evening (at least 3 hrs before bed).
2. You can not sleep because of stress. Stress can be real (health, finance, relationship problems) etc., or it can be pseudo-stress (e.g. overwhelmed search syndrome - randomly searching 'something' and researching in google, youtube, wikipedia or in internet, facebook addictions, online pron addiction etc.). You might not realize, your mind is getting overwhelmed by it and you are stressed out. Next time, when you feel you are wasting your precious sleep time on internet search, think YOU ARE STUDPID, and SERIOUSLY DAMAGING YOUR HEALTH, and YOU ARE ALSO DESTROYING THE DREAMS OF YOUR FAMILIES. Stop it, get off the computer.. go to kitchen.. or out.. make walk ... just divert yourself.
3. You can avoid internet addiction by listening music - buy some mp3 player/ipod, and listen music in it, while you walk to park.. or in kitchen.. rather than sitiing in front of your computer.
4. Make strickt schedule for bed. Remember, no one is successful withought maintaining certain desciplines and sacrifice. You next time, when your clock ticks 10 pm (or 11 pm), simply shutdown the laptop/ or tv (no matter what is there), turn the light off and go to bed.
5. Warm milk just before bed induces sleep.
6. Avoid any noise, music or light at bed room. If you have snoring partner, use earplugs .
7. Once in bed, if you start 'self-talking' and can not fall asleep, say it loudly to yourself "DUDE, ENOUGH IS ENOUGH.... IT IS TIME TO SLEEP NOW".. Pls dont laugh, it works sometimes.
8. Before 1 hrs to bed, you need to prepare for bed.. no crime/horror/comedy movie, not stressful phone-talk, no spicy eating.. just start listening calm pleasent music.. and mentally get ready for bed with one book.
9. Take warm shower at evening.. and keep room tempreature a bit cold than body tempreature.
10. If you can not sleep even after hitting the bed, sit on the bed against wall.. comfortably.... lights off.. do some yoga like stuffs.. try to concentrate on some part of your body.. possibly your forehead, avoiding random thoughts.. eyes closed softly, normal breathing.. and say some words internally - oohhmm.. . It is not exactly yoga..but soon you feel your mind more peaceful, less thoughts stricking.. and your eye balls calm and motionless.. Do it for 15 mins.. or till when you dont feel to sleep.. then go to sleep ..
11. It takes some time for your body to get into new cycle.. but you can. Once you achieve it, never ever break the sleepig schedule..
12. If there is some physical reasons associated (e.g. diabetic), you should cure the cause first.
best of luck!