Chronic insomniacs tend to take sleeping pills to induce forced sleep. Many people in highly stressful jobs tend to take these pills, so that they may sleep in time in order to get up in time. A sleeping pill is a sedative-hypnotic drug. It induces a sedative effect in the nervous systems that facilitates sleep.
There are natural alternatives to sleeping pills. Heavy dinner eaten late in the day and exercise two hours before going to bed does wonders for getting that ‘sleepy’ feeling. But if the dependence on sleeping pills still persists, then there are some ways to go about it. Here’s how.
1) Take a hot bath before you go to bed. You can spend at least 20 minutes in a hot bathtub. After the bath, allow your body to cool down slowly.
2) Take a glass of warm milk before going to sleep. You can also take a cup of tea during bedtime, as you read a book or listen to music.
3) Although heavy dinners do induce sleepiness, they are extremely harmful for your body. Heavy food eaten before sleep does not get metabolized efficiently as food eaten during the early part of the day.
4) Try to follow a regular routine. Go to bed at the designated time and rise up naturally. Allow your body to follow an internal cycle called the body’s clock or circadian rhythm.
5) If personal problems are preventing you from sleeping, then you need to take an objective look at it. Write down your problems on a piece of paper. Write down your anxieties, premonitions, hallucinations, and fears. Jotting down these points, helps you attest an essence of tangibility to your problems. It also helps you to segregate these problems ‘from’ your mind and ‘onto’ a piece of paper.
6) Making your bedroom conducive for getting good sleep. The bedroom should be dark and noiseless. A cozy bed also helps. Even if you want to have lights, use dim-lit lampshades. If noise from outside is disrupting sleep, then use earplugs to cut out the noise.