Insomnia affects a large number of people, and can arise for a variety of reasons. It is always a good idea to seek the advice of a physician for treatment of symptoms that affect your health. There are also a number of things a person can try at home to get relief from insomnia. Changes in sleep pattern usually occur over a few days or weeks. When trying any of the techniques described in this article, give yourself a week or two of steady effort before deciding something isn't working for you. It may just take time for your body to adjust to the changes you are trying to make.

1. Stop trying to fall asleep

Sometimes, trying too hard to fall asleep makes it less likely to happen. Sleep is not born of effort, but of relaxation. Trying to force yourself to fall asleep can make bedtime seem stressful instead of relaxing. Remind yourself that being upset about losing sleep isn't going to help you sleep any better.

2. Exercise

Get as much physical exercise as you are able to during the day. If you go to bed tired, it will be easier to fall asleep.

3. Wind down before bed

Give yourself at least a half hour of very little physical or mental activity before bed. Watch TV, read a book, do something relaxing. This way you will not go to bed still revved up from the day's activities. Try to watch or read a story that is not too exciting. Remember, the point is to reduce excitement.

4. Stick to a schedule

Keeping a scheduled bedtime makes it easier for your body to "learn" when it should be sleepy. Think of mealtimes. Most people feel hungry at noon because their bodies have learned to expect food at that time. Sleep patterns work in the same way.

5. Keep a "worry book" in a nearby room (not in the bedroom)

Instead of lying in bed with thoughts racing through your head, write down all the things you need to worry about in a notebook before you prepare to go bed. This way, they will be there to worry about in the morning. Anything you need to remember will already be written down. If you begin to worry while in bed, get up and write down your new worries. Don't take them to bed with you.

6. Remember, you probably can't fix it until morning

Most problems can't be fixed at two in the morning, so don't worry about it. Worrying will be wasted effort. Plan to worry about things and work towards getting tasks done during the day.

7. Beds are only for two things

Any other activities should be done in a different room. A subconscious link

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