The insomnia cure

The insomnia cure
Do you struggle for hours to get to sleep, no matter how tired you are? Do you wake up in the middle of the night and lie awake for hours, anxiously watching the clock? You don’t have to put up with insomnia. Here’s what you can do to put a stop to sleepless nights.
Still having trouble sleeping?
If, despite your best efforts at self-help, you are still troubled by any of the following symptoms, you may have a sleep disorderthat requires additional treatment:

•   Persistent daytime sleepiness or fatigue
  
•   Loud snoring accompanied by pauses in breathing
  
•   Difficulty falling asleep or staying asleep
  
•   Unrefreshing sleep
  
•   Frequent morning headaches
  
•   Crawling sensations in your legs or arms at night
  
•   Inability to move while falling asleep or waking up
  
•   Physically acting out dreams during sleep
  
•   Falling asleep at inappropriate times
  Habits for better sleep
  

 Be engaged. Social activities, family, and work can keep your activity level up and prepare your body for a good night’s sleep. If you’re retired, try volunteering, joining a seniors’ group, or taking an adult education class.

• Improve your mood. A more positive mood and outlook can reduce sleep problems. Find someone you can talk to, preferably face-to-face, about your problems and worries.
  
•   Exercise regularly. Exercise releases endorphins that can boost your mood and reduce stress, Despair, and anxiety.
  
•   Expose yourself to sunlight. Bright sunlight helps regulate melatonin and your sleep-wake cycles. Try to get at least two hours of sunlight a day. Keep curtains and shades open during the day, move your favorite chair to a sunny spot, or consider using a light therapy box to simulate daylight.
  
•   Limit caffeine, alcohol, and nicotine. All are stimulants and interfere with the quality of your sleep.
  
• Be smart about what you eat and drink
  Your daytime eating habits play a role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime.
  

  •   Cut down on caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.
    
  •   Stay away from big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.
    
  •   Avoid alcohol before bed. While a nightcap may help you relax and fall asleep faster, it interferes with your sleep cycle once you’re out. To optimize the quality of your sleep, stay away from alcohol in the hours leading up to your bedtime.
    
  •   Avoid drinking too many liquids in the
    evening. Drinking lots of water, juice, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse. 
    
  • 
    
    Nighttime snacks help you sleep
    For some people, a light snack before bed can help promote sleep. When you pair tryptophan-containing foods with carbohydrates, it may help calm the brain and allow you to sleep better. For others, eating before bed can lead to indigestion and make sleeping more difficult. Experiment with your food habits to determine your optimum evening meals and snacks.
    If you need a bedtime snack, try:
    

    •   Half a turkey sandwich
      
    •   A small bowl of whole-grain, low-sugar cereal
      
    •   Granola with milk or yogurt
      
    •   A banana