Best Advice on Living with Insomnia & Sleep Problems

Here, iVillagers who battle sleep disorders share their best shut-eye secrets.

Sip selectively
I drink something warm before I go to bed. Decaffeinated flavored tea (raspberry) helps me. --nad215

Have hot decaf tea with a small protein snack, like 1 or 2 slices of cheese. --littlemascara

Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed. --gilloo

I learned years ago that coffee contributes to sleep problems, so I limit myself to coffee in the morning only. I will have a cup of tea in the afternoon, but that is the extent of my caffeine intake. --beanygurl

Make your bedroom more blissful
I find that my sleep suffers when I am stressed, so my first line of defense against insomnia is in the form of stress busting! I use relaxation CDs at bedtime to help me unwind and focus my thoughts on something other than the turmoil that sometimes lives in my head. My favorite sleep-inducing sound is thunderstorms! Call me a weirdo, but I find thunderstorms soothing -- unless I'm outside in one, holding a giant TV antenna! --beanygurl

You may find creating a relaxing bedtime ritual helps. Start by making your bed comfy with clean sheets, blankets, etc. Have a hot shower or bath. If you have a partner, sometimes a nice massage helps. Some people swear by aromatherapy. There are entire lines for sleeping. --littlemascara

Only use your bed for sleeping. Refrain from using your bed to watch TV, pay bills, do work or read. So when you go to bed your body knows it is time to sleep. Sex is the only exception. --gilloo

Eliminate the problem of watching the clock all night (and getting stressed by what you see). Turn the clock away from you, so that if you do awaken, you wont be concerned with the time, and you'll just go back to sleep. --gilloo

Consider supplements
I take a magnesium supplement every morning. It seems to help. --beanygurl I blame menopause for my sleep difficulties. My doctor recommended calcium and magnesium, and I also take natural B complex vitamins, too. They seem to work well. --babyboomer56

Listen to body rhythms
Get up and go to bed the same time every day. Even on weekends! When your sleep cycle has a regular rhythm, you will feel better. --gilloo Refrain from exercise at least 4 hours before bedtime. Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep. --gilloo

Don't take naps! This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm. --gilloo

Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up. --gilloo