10 - How to cure insomnia?

Insomnia, also known as trouble sleeping, is a sleep disorderin which there is trouble to fall asleep or to stay asleep as long as desired.[While the term is sometimes used to describe a disorder as diagnosed by polysomnographic or actigraphic evidence, this is often practically defined as a positive response to  either of two questions: "do you experience difficulty sleeping?" or "do you have difficulty falling or staying asleep?"

 Here are some tips that I've searched  to cure insomnia:

Make sleep a priority.

If you want a better night’s sleep, you have to get serious about it. Need convincing? A study found that when you’re short on zzzs, you’re also more likely to overreact to minor incidents, feel stressed out, and blow your top. Even worse, your physical health takes a hit, too. “Lack of sleep increases the risk for high blood pressure, depression and weight gain, the latter as a result of adverse effects on hormones that regulate appetite,” says Andrew Weil, MD.

Say no to coffee after noon.

Your morning mug gets a pass, but guzzling it all day is a big no-no. Here’s why: It’s often said that caffeine has a half-life of about five hours—which means if you eat an early enough dinner, that after-supper cappuccino should be out of your system by bedtime, right? Unfortunately, that’s not quite right. After seven hours, much of the stimulant will be gone from your system, depending on your sensitivity to it—but 25% of it could still be there. “It can also increase nighttime urination and otherwise adversely impact your sleep,” says Dr. Weil.

Get your sweat on.

Sleep experts often say you should avoid working out in the evenings because it can take hours for adrenaline—that exciting hormone that surges during exercise—to return to normal levels. Unfortunately, the proof that nighttime workouts inhibit sleep just isn’t there. There is plenty of research, however, that supports the idea that exercise improves sleep. One study found that insomniacs who picked up a regular exercise routine slept better, felt less depressed, and had more energy all day. The bottom line? If working out at night interrupts your sleep, squeeze in a morning run instead. If not, get exercise in whenever you can. (Need a new exercise routine? Try Our High-Metabolism Workout.)

Unwind when you get home.

If walking in the door means confronting a pile of bills—or a gaggle of hungry children—it’s understandable that relaxation can seem all but impossible. But it’s smart to start unwinding early in the evening, so you’re marking a transition from your stressful day life, to your evening. Pencil in a 5-minute window of you-time where you brew a cup of calming chamomile tea, take a bath if you have time, or just sit quietly alone (bathrooms are great since no one will bother you in there). (Make your house a relaxing home with these Decorating Tips For A Stress-Free Home.)

Step away from your phone.

That thing that’s been glued to your hand all day? It’s got to go if you want a sound sleep—and the same goes for your laptop and iPad, too. Why? The blue wavelengths produced by your smartphone and other gadgets (and energy-efficient LED light bulbs) significantly suppress the production of melatonin, the hormone that makes you sleepy, according to University of Basel research. Another problem: Light-emitting devices engage and stimulate the mind, resulting in poorer sleep, according to an Osaka University study.

Like other people, I also have insomnia. Sometimes I can sleep properly but mostly I can’t. I've tried drinking sleeping pills. One time, I drank two sleeping pills but it has no effect. But, now I've searched about the cure I think I can now sleep peacefully.