A lot of people dread insomnia. Ironically, that fear can also be the culprit! If you are hesitant to hit the hay, you have come to the right place. This will help you relax at bedtime.

Keep an eye on the ventilation and temperature in your sleeping space. You can easily become uncomfortable in a room that’s too hot or too stuffy. That makes falling asleep even tougher. Reduce the temperature if you are unsure what setting to keep it at. Also, use blankets in layers to give yourself more flexibility in adjusting your environment to the most comfortable level.

Increase your exercise level to avoid insomnia and get a better night’s sleep. Exercise will regulate hormones which will make it easier to sleep. Those people who have insomnia issues may find that hormones are causing their problems, in which case exercise may be the answer.

If you have insomnia, think about getting a firmer mattress. A soft mattress doesn’t support your body as well. This may cause your body to stress and that can make your insomnia really bad! You can rid yourself of many problems when you buy a firm mattress.

Step away from your TV and computer no less than 30 minutes before attempting to fall asleep. Both devices can be tremendously stimulating. Turning them off lets your brain rest. Avoid your television and computer after a particular time.

Try waking up earlier than usual. If you are up 30 minutes early, you may end up tired 30 minutes early, too. Gauge the amount of time you need to sleep, and then stick with it so you’ll fall asleep quicker at night.

Think about purchasing a mattress that is firm if you have insomnia. A soft mattress doesn’t support your body as well. This causes stress for your body and may keep you awake. Investing in a high quality mattress can fix your sleep issues.

A lot of individuals afflicted with arthritis also suffer insomnia. Arthritis pain is serious enough to prevent sleep at night. If this is your problem, try a hot bath, some relaxation exercises or a dose of ibuprofen before bed to help ease the pain, and ease you to sleep.

Don’t try to be on the computer before you go to bed if you deal with insomnia. Especially if you’re playing games, the sounds and sights that repeat themselves can keep going in your head. This makes it harder to fall asleep.

If you have suffered from insomnia for a while, you may want to see your doctor. While insomnia is usually only temporary, it can be caused by an underlying medical issue. Go talk to your doctor to talk about what you’ve been dealing with to make sure it’s not a big deal.

Avoid food and liquids prior to bed. Eating stimulates your digestive system and drinking before bed can cause you to wake so you can use the bathroom. Enjoy your snack and beverage no less than two hours before going to bed. You will also find that late night snacks can result in lucid dreaming.

Use a hot water bottle while in bed. Heat allows tension to leave your body. It might be enough to let you fall asleep. Start with putting it right on your stomach area. Let heat run through your body as you breathe.

If you want to take a sleep aid you get at the store, then you have to speak with a doctor to see if you’re able to take it safely. This is very true especially if you have to use this for quite some time. It may be okay to use now and then, but very damaging to your body if used long term.

Always consult a physician or pharmacist before taking over-the-counter sleep medications. This is especially true if you’re going to be using it for a long time. You may find that it’s safe every once in a while, but taxing on the body with long term use.

Don’t force yourself to sleep when you’re an insomniac. You may benefit from just heading to bed when you are physically tired. If you lay down and can’t fall asleep within about 20 minutes, get back up, engage in a low-key task, and then try again.

There are some kinds of media that distract you from sleep; however, there are others (such as classical music) that can help you sleep. Some people claim that playing classical music as they try to sleep has helped them fall asleep faster. It’s relaxing and soothing and may help you fall asleep.

Create a sleep diary so you can identify any problems you may be having. Record which foods you eat in the evening, when you do your exercise and what kind of mood you are in. Compare the foods to the amount of available rest. Knowing how to fall asleep and what causes sleepless nights allows you to understand how to make corrections.

Read about the side effects and dangers of sleeping medications before deciding to take them. Sleeping medications may offer short-term relief, but a physician should be consulted first. You should do more reading about the side effects or other dangers.

Smoking is not only bad for your health, but bad for sleep, too. It speeds up your heart rate and makes you feel “jumpy.” There are a multitude of reasons why you really should stop smoking. Getting better sleep and falling asleep quicker is just an added benefit.

A nice massage before bedtime can really be helpful in eliminating insomnia. Your body becomes calm and your muscles are relaxed. In order to help your spouse sleep better as well, alternate nights giving the massage. You do not need to go all out for a total body massage, just a short foot massage should do the trick.

Your bed may be causing your sleeping issues. You must have a comfy bed. A mattress that lacks firmness may lead to back aches, which then make it even more difficult to sleep soundly. You spend a full third of your life hours in bed, so be sure that your bed is a comfortable one.

You likely know that caffeine can cause insomnia. Caffeine is a stimulant and speeds up the metabolism, interfering with sleep. You might not realize just how early your caffeine intake should stop. If you have nightly insomnia, stop consuming caffeine around 2pm.

Write down your thoughts. Worrying about the things you have to do can stress you out, preventing you from sleeping. A great way to get a new viewpoint on these issues is writing them down on paper and working out potential solutions. This technique will help decrease stress and allow a more sleep-filled night.

A major cause of insomnia for some people is noise. Light noises can even be the culprit for insomnia. Take things out of the bedroom known to cause noise. If there is lots of noise coming from outside, think about investing in one of those while noise machines.

Not having enough tryptophan in your body can make you stay awake. You’ll find this in turkey, fish, and even dairy products. You can also use a 5-HTP supplement in order to get the job done. Serotonin is made of tryptophan, which helps you sleep better.

If you take a 5-HTP supplement to help you sleep, 100mg might be enough to do the trick. This lower dose can help those that have depression sleep better nightly. Always consult your physician before trying a new supplement; it may be necessary to adjust your dosage for the optimal effect.

Do you remember getting bedtime stories as a child? This trick works for grown-ups, too. Try picking up an audio-book and letting it play as you are relaxing and getting ready to sleep. You can use music too.

Are you an insomniac? Is napping a daily habit for you? Stop napping. Daytime napping makes it a lot harder to sleep at night if you suffer from insomnia. If you occasionally feel that you just have to take a nap, take it before 3:00 p.m. and only sleep for about 30 minutes.

Rocking yourself can help you fall asleep. Try using a rocker in the bedroom, rocking gently for a few minutes just before bed. To relax even more, you can put on some soft music.

Don’t force yourself to shut your eyes because the clock tells you it’s time to do so. You will do better to wait until you are physically tired. Sleep should come quickly that way.

Cherry juice has a lot of melatonin, which is a sleep hormone, making it great for insomniacs. Studies have shown that people out there that drink cherry juice a couple of times each day can get to sleep quicker than people who don’t drink it. Tart juices work well.

The inability to sleep through the night can adversely impact all areas of your life. One method that helps people deal with insomnia is to establish a regular schedule for sleeping and adhere to it. If you go to bed and get up at the same time each day (including weekends), it will support your biological clock. Always get up at the same time each morning, even if you are still feeling like you could use more time in the sack. You can get a pattern to your sleep when you do this.

Turn the lights down before you slip under the covers. This will simulate the effect of the setting sun and help your body remember that sleep is coming. You are sure to start relaxing and getting drowsy. Television has the opposite effect.

Consult your physician about your various prescriptions to see if one is possibly your insomnia culprit. You might be able to try a different medication or do without it entirely. It is possible that your medication causes insomnia, though it isn’t listed in the side effects.

If you tire through the day but don’t get to sleep during the night, you want to avoid taking naps. If you’re starting to doze off after dinner, do something energizing. Go for a walk or play outside with your kids. When you do get to bed, you’ll be able to sleep.

If you have an alarm clock on your nightstand, point it away from your face. It might seem minor, but it can be a major distraction for many. You’ll want to reach the alarm, however you should make the actual screen face the other way.

Have you checked your magnesium level lately? Most people are magnesium deficient. It’s a good idea to take a supplement. Think about getting a magnesium and calcium supplement that you can take daily to see if that helps you out. Most supplements on the market are very affordable, and they are available at nearly any grocery store and pharmacy.

Certain insomniacs need to trick their minds in order to sleep. They do that by thinking it is time for them to get up. Visualization of the morning will make you want to get to bed. If you can concentrate on shutting off your alarm, your mind may be tricked into getting back to sleep.

Get all electronics you can out of your bedroom. It’s a lot harder to fall asleep when there’s a TV, computer or gaming console in there. Keep your phone in a different room too. You should use your bedroom only for sleep and sex. House your electronics elsewhere.

PMS can cause insomnia in women. Talk to your doctor about your options when it comes to controlling your period. If it can be regulated or ended via Depo, you may be able to beat your insomnia.

PMS may be the culprit for women that get insomnia once monthly. A doctor can be a great resource, if this is the case. If you get it under control, or even suspend it using a drug such as depo-provera, you might solve your insomnia as well.

Naps are a very attractive option to people who have not gotten enough rest at night. But for insomniacs, getting sleep at the wrong time can be detrimental You should have a proper sleep schedule in place, and choosing to nap can be a disruption. It can also be bad for you if you want refreshing sleep at night.

When you start using these tips, you will start sleeping better too. Your sleep is going to be better when you have more tips. Keep reading similar articles to this one to continue improving your sleep.