Neurology/Sleep Center

Sleep Center

Treatment of Insomnia: Simple Things to Try When You Can’t Sleep

There are many steps you can take that may help you overcome insomnia and get a good night’s sleep. Some of these strategies are listed below:

  1. Follow the rules of good sleep hygiene

  2. See a doctor. This is especially true if your symptoms are new. Because many of the causes of insomnia are due to medical disorders, the doctor can help you sort this out. In many cases, consultation with a sleep specialist will help.

  3. Take a warm bath. This often helps. Bringing heat to the muscles often relaxes them and lets you get to sleep.

  4. Get a massage. Again a good muscle relaxing technique. However, make sure that whoever is doing the massage knows how to do it. Causing pain never helped anyone get to sleep.

  5. Listen to music. Actually, any soothing noise (played softly) in the background may help. Rap or heavy metal music is probably not the way to go. Rather light, or relaxing, music helps many people sleep.

  6. Drink warm milk. Milk has L-tryptophan, an amino acid that helps bring on sleep. Adding honey can often help. However, if dairy products give you diarrhea, then skip this one.

  7. Drink herbal tea. Make sure that this is decaffeinated.

  8. Sleep on a firm mattress. This is a no-brainer. Sagging or poor quality mattresses can lead to difficulty maintaining sleep.

  9. Sleep with your head facing north (magnetic) and feet facing south. Some people swear by this.

  10. Count something. The old counting sheep technique works as long as the setting in your mind is a peaceful, slow-moving scene. Concentrating on a mental image often relaxes the rest of the body and allows you to fall asleep.

  11. Relaxation techniques. These are often very useful. Click here to read about some.

For more information or to arrange for a sleep study, please call 410-787-4768.