Insomnia ¦ Trouble Sleeping: Symptoms, Causes, Treatment, Remedies for Kids and Adults (I have RLS)

If you wonder how to fight insomnia, avoid caffeine as much as possible. Caffeine is a well-known stimulant that can be found not only in coffee but also in many other beverages, snacks and medication. If you are drinking coffee and/or energetic drinks too often, you should stop drinking it immediately. It can be difficult to give up caffeine when you are always tired, but the sooner you break this circle, the better.

If you simply cannot live without coffee, try drinking it only early in the day so it leaves your body before bedtime. Bear in mind that it takes 6-10 hours for caffeine to leave your body.

If your troubles with sleeping persist and you want to learn more ways to sleep well, it might be a good time  for you to see a doctor. Your doctor can run some tests and exclude any health conditions that affect your sleep and identify your lifestyle habits that might interfere with a good night's rest. He can also refer you to a specialist if needed.

There are many causes of insomnia. One of the reasons for your inability to sleep might be the fact that you don't spend enough energy during the day to be tired enough to go to bed at a reasonable time. If your job doesn't require any physical activity, be sure to include some in your free time. Studies find that moderate aerobic exercise early in the day can improve sleep quality.

As an insomnia treatment, pick your favorite activity that includes moderate aerobic exercise and do it at least 3 times a week. Just make sure that you don't do it in the evening, close to bedtime, to allow your body to wind down before bed.

A consistent sleep rhythm is absolutely essential for a good "sleep hygiene". Try to go to bed every day at the same time and get up at the same time (+/- 1 hour), even during weekends. This will help your brain realize that at a certain hour, it's time for bed. Plan your everyday activities so that they don't interfere with your sleep schedule.

Yoga (especially meditation for insomnia) can be an efficient way of physical activity, reduce your stress, and decrease the intensity of symptoms for people with Restless Leg Syndrom.

It would be best if you could find a qualified yoga therapist or a teacher to work with you one-on-one. For group classes, a beginner class will be suitable. Make sure that the class you are taking is led by a qualified instructor who can show you safe and healthy poses for you and make adjustments for any limitations you may have. 

You can find yoga instructors from all over the world at Yoga Alliance.

 Before you start practicing yoga, consult with your doctor. 

Alcohol may help you to fall asleep, however, it can disrupt your sleep cycles and make you restless at night. You don't have to completely abstain from alcohol, just don't drink it after 6 PM.

Even couple of beers late at night can cause you problems due to multiple visits to bathroom and dehydration that forces you to get up and have a glass of water in the middle of the night.

Having a hot bath can relax your muscles and your mind, which is a prerequisite for a quality sleep. Make hot bath part of your bedtime routine.

Massaging your calves for 10 minutes right before bed can reduce symptoms of Restless Leg Syndrom. You can do it yourself or ask one of your family members to do it for you.

If you have Restless Leg Syndrom, it is possible that you have iron deficiency. Ask your doctor if you need iron supplements. It may help you relieve RSL symptoms.

You can buy iron supplement at Amazon.