There is no doubt that for those afflicted with insomnia, life can be a very difficult haul indeed. There are different resources you can use to battle insomnia and wake up refreshed in the morning. The following article will get you started on some basics that may help you.
Go to the doctor if you have insomnia. This will ensure that you don’t have a serious medical condition. Conditions like restless leg syndrome, clogged breathing passages and migraines are all possible causes of insomnia. If any of these conditions are interfering with your sleep, you can sleep again once it us treated.
Sip a cup of fennel or chamomile tea as you prepare for bedtime. The soothing warmth is enough by itself to help you relax. Herbal tea also has other properties that work to unwind you and help in getting those much needed Zs fast.
Make sure you are sleeping for as long as you need to to feel rested. Do not sleep longer to try to make up for your lack of sleep in the past, or what you’ll miss later on. Sleep the same number of hours nightly, and be sure you are sleeping enough to stay well rested. Don’t try to hoard hours or skimp on other days.
If you’ve been having trouble with your insomnia, try fitting more exercise into your daily schedule. Many experts say that regular exercise is useful in stabilizing your metabolic system, regulating hormones and helping you sleep. Exercising more regularly can vastly improve your ability to sleep, as hormones play a key part in insomnia.
If you suffer from insomnia often, look into getting a firm mattress. You may not get enough support from a soft mattress. This causes your body a great deal of stress. It is worthwhile investing in a good quality mattress.
Turn off the TV and computer at least half an hour before you try to go to sleep. Such electronics are very stimulating to your mind. If you get them turned off, you can allow your body to begin to relax. Make a habit of staying away from electronics after a certain hour of night.
If you have tried your best to get rid of insomnia, you may need sleep medication. Ask your doctor which sleeping aid is best for you.
Set your alarm so that you get up an hour earlier. You may feel groggy in the morning; however, you will be ready for bed sooner at night. Rising earlier will help you be ready for sleep and will help you to fall asleep easier.
Create a regular bedtime routine if you find yourself with insomnia frequently. Experts agree that rituals help give your body and mind cues that sleep is to come. You’ll start feeling sleepy as you perform your routine, making it easier to sleep when you get into bed.
Do not drink or eat too much into the evening. Eating stimulates your digestive system and body. Your last beverage and food should be no less than two hours before bedtime. When you eat close to bedtime, it can lead to dreaming too!
A lot of people have thoughts that race as they try to get to sleep. Too many thoughts can make it difficult, or even impossible, to get a healthy, restful night’s sleep. A distracted mind will keep you up at night. Play rain sounds in your room to calm you down and help you sleep.
Point your body from north to south. The head needs to be at the north, feet at the south. This puts you in coordination with the Earth. It may sound weird, but it works for many.
If you’re mattress lacks firmness, get a new one. A sleeping surface that is firm is going to support your body while you sleep, so you can relax fully. When you wake up, you will notice a distinct difference in how your body feels, as well. A good mattress can be costly, but it’s worth it.
Adding a hot water bottle to your bed space may help you rest. The heat will help your body release tension. It may be the cure for your insomnia. Start with putting it right on your stomach area. Breathe deeply while you absorb the heat.
Making a schedule is crucial to maintaining proper sleep levels. If your bedtime is the same every night and you get up every morning on a regular schedule, then you body will know in it is time to sleep. You can sleep better so long as it’s limited to eight hours.
Being hungry at bedtime is a real no-no. Eating a modestly-sized snack with plenty of carbohydrates before turning in (e.g. crackers or fruit) may in fact be beneficial for you. It can release serotonin and help you relax.
A good massage prior to sleeping is really helpful in ridding you of insomnia. Your entire body is able to release tension. Try alternating nights with your partner, letting you both benefit from a more restful sleep. Full body massages aren’t necessary, but 15 minute foot messages can be all that you need.
Working out can help you sleep easier, but only if it is done earlier in the day. Getting exercise during morning is also an option. The last thing you want to do right before bed is to spike your metabolism. Your body should be allowed to naturally wind down.
Do not drink caffeinated beverages before bed. Choose either water or decaffeinated products. Also, avoid eating and drinking sugary products before bed that give you an energy boost.
Avoid caffeinated drinks for six hours before going to sleep. Try switching to a decaf version or choose an herbal tea that has a soporific effect. Avoid sugary snacks before going to bed, since sugar is an energy booster and will make you less tired instead of sleepy.
Excessive noise is the cause of many peoples’ insomnia. A quiet noise like the tick tock of a clock can keep a person awake. Eliminate all objects in the room that make noise. If you live near a busy highway, use white noise, such as a fan, to diffuse this noise.
Don’t drink liquids during the last three hours you are awake. Too much to drink will wake you in the night to urinate. Needing to wake up frequently for bathroom visits will drastically impair your sleep cycle. Stay hydrated earlier in the day and then cut back on fluids at night.
Avoid participating in strenuous physical activity immediately before your bedtime. Exercise will excite your body, and if you can’t sleep, don’t exercise right before bed. You may have a tired body, but your mind will be anything but. Avoid exercising in the 2-3 hours before your bedtime.
Are you currently an insomniac? Do you make it a point to nap every day? If so, stop taking naps. Napping during the day can mean trouble falling asleep at night. If you really have to nap sometime, avoid taking a nap after 3:00 p.m., and keep your nap at 30 minutes or less.
Do you remember bedtime stories as a kid? That also works on adults. To drift away to sleep in a relaxing way, get a book on tape. Music works, too.
Avoid forcing yourself to lie down in bed just because the clock says you should. You will be better off if you wait until you actually feel sleepy. Then you should be able to get into bed, start getting comfortable and then start drifting off so that you don’t have to stress over how hard it is.
Is insomnia getting the best of you? Are naps your friend? If you do, don’t take any naps. You will find it much easier to go to bed in the evenings if you don’t take a nap. If you feel that you have to have a nap, take one before 3pm and make sure it’s only 30 minutes.
Don’t overeat in the hours right before bedtime. You could get heartburn and it will keep you awake. Make sure to eat at least three hours before your bed time. Therefore, your stomach can settle.
Sleep aids may be tempting but be sure you don’t get addicted. Discuss your sleep problems with your doctor and take a holistic approach to solve them.
Insomnia not only affects the person; it also affects the family and friends around the sufferer. Information like that above can help you fix the issue. Hopefully you take the tips learned here and use them to help defeat your insomnia.
Did you know that research has proven that it can help to rock yourself to sleep, just like a mom does with her child? Put a rocking chair inside your room to use before bed time. You can also play some music that’s soft to help with the relaxation.