The first step is to identify the cause of your insomnia. Your insomnia might be a symptom of a more significant sleep problem or disorder, or a starting point for dealing with a physical, mental or emotional challenge. Your inability to go to sleep or stay asleep might be related to your partner’s snoring, your own sleep apnea or restless legs syndrome. It might be related to an urgent situation at work, or a difficult family issue.
Whatever the cause of your insomnia, being mindful of your sleep habits and learning to relax will help you sleep better and feel better. In many cases, self-help techniques, including improved sleep hygiene, relaxation and cognitive behavioral therapy, can alleviate insomnia and promote better health as well as better sleep.
Another way to reduce insomnia is to look closely at your diet. Many of us are aware that eating or drinking some food products hinders our ability to sleep. Foods rich in caffeine, such as coffee and chocolate, should be avoided late in the evening. Spicy foods can cause digestive problems, including heartburn and gas. For a good night's sleep, eat these foods in the afternoon or early evening.
If your insomnia brings about snacking, try snacking on cherries and grapes. Research has shown that cherries and grapes contain the highest amounts of melatonin, a hormone produced by the pineal gland that regulates the circadian rhythm (sleep cycle). Not only that, both of these fruits are rich in antioxidants, is a good anti-inflammatory and can even give you healthy skin.
Melatonin is also available as an OTC supplement at your local drug stores. However, there are possible side effects including headache, depression, and even the sleeplessness you are trying to cure!
