This document provides 50 solutions for insomnia organized into categories including getting counseling, diet, sleep hygiene, herbal remedies, and common sense tips. Some key solutions mentioned are getting counseling to identify the root cause, maintaining a healthy diet by avoiding caffeine and eating relaxing foods, having a warm shower and cool dark room before bed, drinking chamomile tea, and addressing any medical issues that could be contributing to insomnia.

1. INSOMNIA
ONE PROBLEM WITH 50 SOLUTIONS

2. Deep Rooted Solutions
1- Getting counseling to know the root of the problem.
2- Talking to family members to know if the problem had
occurred in childhood.
3- Talking to close friends to see if they notice in personality,
which may indicate a different problem.
4- Having a psychological evaluation.
5- Hypnosis
6- Meditation, which may enable a person to visit his/her
childhood and see where the problem is rooted.
7- Knowing yourself better, so you can know what is bothering
you and disturbing your sleep.
8- Having group therapy when possible, so you may hear more
about the problem.

3. Deep Rooted Solutions(Cont’d)
9- After diagnosing the problem, tackling the problem before
tackling insomnia.
10- Healing the past, so you can have a pleasant present and
future.
11- Forgiving oneself about mistakes done in the past, so one
can have peace and sleep better.
12- Not worrying about the future.
13- Being grateful for the things that the moment holds.
14- Knowing that we cannot control everything, including the
things that make us insomniac.

4. We are what we eat!
15- A healthy diet means a healthy sleep.
16- Stay away from caffeine.
17- Do not go to bed hungry.
18- Do not go to bed so full.
19- Eat foods that make you feel relaxed.
20- Stay away from foods that keep you alert.
21- Only your body can determine what foods are right for you.

5. Sleep Hygiene
23- Have a warm shower before going to bed.
24- Unplug and turn off electronics in your room.
25- If possible, make your room electronics free.
26- Try to go to bed right when you start feeling sleepy. Do
not delay.
27- Try not to take naps during the day.
28- If naps are taken, make their duration not exceeding 20
minutes.
29- Too much light in your room could make you alert. Try
minimizing the light in your room.

6. Nature Makes Sense
30- Drink some brewed chamomile tea before going to bed.
31- Do not consume too much sugar before going to bed.
32- Drink any other kind of herbal tea if Chamomile is not available.
33- Try to take several deep breaths with your eyes closed as you lay
down.
34- Meditate
35- Listen to meditation or soft music as you try to fall asleep.
36- Melatonin is known to help with sleep. Ask a pharmacist on how to
take it.
37- Burn some lavender or sandalwood oil or spray the mist on your
bed sheets before going to sleep.

7. Common Sense
38- Make sure the room temperature is right for you.
39- Stay away from distractions.
40- Think about things that cheer you up.
41- Stay away from negative thoughts.
42- Count sheep.
43- Read a bed time story.
44- Eliminate chaos in your room.
45- Decorate the room with colors that make you feel good.
46- If it takes you a long time to sleep, do not force it. Get
up and do something else.

8. COMMON SENSE (CONTINUED)
47- Make sure there is no medical reason for your insomnia.
48- Check with a doctor about hidden illnesses.
49- Write down things that are bothering you.
50- Let it out by expressing your fears to someone you trust.