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Home Treatment for Loss of Sleep

Many times simple home treatment can relieve your sleep problems. Establish a sleep routine

Set a bedtime and time to get up and stick to them even on weekends. This will help your body get used to a regular sleep time.

Get some exercise during the day. Avoid strenuous exercise within 2 hours of bedtime.

Do not take naps during the day, especially in the evening.

Do not drink or eat caffeine after 3:00 p.m. This includes coffee, tea, cola drinks, and chocolate.

Avoid drinking alcohol. It may make you sleepy but will probably also wake you up after a short time.

Wind down toward the end of the day. Don't take on problem-solving conversations or challenging activities in the evening.

Remove distractions (such as a clock, telephone, or radio) from your bedroom.

Block out background noise in your bedroom throughout the night.

Try using a sleep mask and ear plugs at night.

Keep your bedroom dark, cool, and quiet.

If you take medication that may be stimulating, such as antihistamines or asthma medications, take them as long before bedtime as possible.

Reserve the bedroom for sleeping and sexual activities so you come to associate it with sleep. Go to another room to read, watch television, eat, and so forth.

After getting into bed, make a conscious effort to let your muscles relax. Imagine yourself in a peaceful, pleasant scene. See the topic Stress, Distress, and Relaxation Skills in Related Information.

If you are still awake after 15 or 20 minutes, get up and read in dim light or do a boring task until you feel drowsy. Don't lie in bed and think about how much sleep you're missing or watch TV.

Review all of your prescription and non-prescription medications with your health professional or pharmacist to determine if the medications you take could be the cause of your sleep problem.

Use non-prescription medications for sleep wisely for a sleep problem. Non-prescription medications for sleep can cause daytime confusion, memory loss, and dizziness. Continued use of sleeping pills may actually increase your sleeplessness.

Melatonin has recently become popular as a herbal remedy for sleep problems. Before using any treatment for a sleep problem it is important to consider the risks and benefits of the treatment.

Melatonin and sleep problems

Melatonin is a hormone that is produced by a small gland (pineal gland) in the brain of animals, including humans. Very small amounts of melatonin are also found in foods such as meats, grains, fruits, and vegetables. Melatonin has become a popular remedy, and for some people, it has helped jet lag and sleep problems.

Some people take melatonin as a dietary supplement to treat jet lag or sleep problems (insomnia). Scientists are also looking at other possible benefits of melatonin, such as for people with sleep disorders, winter depression (seasonal affective disorder), and shift workers.

Scientists believe that melatonin resets the body's 24-hour biological "clock" or rhythms (which include sleep patterns). However, its safety and effectiveness have not been thoroughly tested. For more information and precaution about melatonin, use the Word Search feature to look up melatonin.

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