What has insomnia done to you? Are you lost through the day or acting like a zombie? Do you have trouble sleeping because you’re tossing and turning through the night? Now is the time to stop suffering and applying the advice that follows.
Many folks like to be night owls on holidays and weekends. Yet, a variable sleep schedule can mean insomnia. Use an alarm to wake yourself up each day at your regular time. This is going to be a habit within weeks, which leads to a stable sleep routine.
Ask your partner for a massage if insomnia is stopping you from sleeping. This is a fantastic way to make yourself sleepier and get tension out of your body. Don’t let your mind focus on problems as you are massaged, just enjoy it.
You may need more exercise if you find that insomnia is an issue. Regular exercise has been proven to regulate hormones and stabilize your internal systems so you can sleep better. Many people lose sleep due to a hormone imbalance, but this can be helped with exercise.
Find ways to deal with tension and stress. Morning exercise on a daily basis is a tremendous stress buster. Avoid strenuous exercise at bedtime as this will stimulate your system and keep you awake. At night, try practicing some yoga or meditation techniques before heading off to bed. Techniques like this can help to relax you and allow your brain to rest.
Make sure you maintain an appropriate temperature in your bedroom. Your body is sensitive to a fluctuation of even a few degrees either way. This will make sleep even more of a challenge. Set your thermostat low to somewhere around 65 degrees if you want to get good sleep. Also, use blankets in layers to give yourself more flexibility in adjusting your environment to the most comfortable level.
Do not drink or eat too close to bedtime. Eating stimulates your digestive tract, which keeps you awake longer. Liquids in particular will wake you up later for a trip to the bathroom. Don’t eat or drink anything for a minimum of two hours before going to bed. You will also find that late night snacks can result in lucid dreaming.
Incorporate physical exercise into your lifestyle. You might not know this, but office workers get insomnia more than those who work in physical jobs. Your body needs to be tired out sufficiently so that it can sleep. Try to at least walk for a couple miles before or after work.
Try some deep breathing when in bed. You have the power to relax your whole body with deep breathing. It may assist you in falling asleep. Try taking repetitive long breaths. Inhale through your nose, and then exhale with your mouth. You are likely to discover that within a mere few moments that you are ready to start snoring away.
Move your “wake time” up a little. If you are up 30 minutes early, you may end up tired 30 minutes early, too. Monitor how much sleep you need and stick with a schedule each night.
Tryptophan is a natural sleep aid found in foods. You may find sleep comes more easily if you have a few tryptophan-containing foods before going to bed. Some examples of good foods containing tryptophan include milk, cottage cheese, cashews, turkey and eggs. Cold milk doesn’t have the same effect.
Like children, adults benefit greatly from creating personal bedtime routines to be performed every night. Reading a book or engaging in yoga can help. Keep a regular routine to help you sleep better.
Ask your doctor before taking a sleep aid. This is especially true if you’re going to be using it for a long time. While occasional use should not cause an issue, long term it can be harmful to the body.
If you aren’t tired, sleep will be hard. If you’ve got a sedentary job, try moving around a lot and taking frequent breaks during your day. Starting each morning with a brisk walk or jog goes a long way toward achieving a good night’s rest.
If you are having a problem with insomnia, think about cognitive therapy. This particular style of therapy lets you identify particular mental beliefs you have about sleep that are wrong and then alter them. It also reveals deviations from normal sleeping patterns so that counteractive strategies may be planned.
Change your mattress if it is not firm enough. Firmer mattresses often provide better support, allowing you to get your sleep. Also, you will simply feel better if you are well supported when you sleep. An expensive mattress can be hard to afford, but a sleepless night is even worse!
Your sleep environment may be causing your insomnia. What are the lighting, noise and temperature levels of the room? Noise, heat and light could be interfering with the ability to sleep. If outside noise is disturbing you, cover it up with sounds of your own, such as an electric fan. The fan can also help make sure you stay cool and relaxed. For respite from light, install blackout curtains or don a satin sleep mask.
It is important not to go to sleep on an empty stomach. Fruit or crackers, or something high in carbohydrates can help you get a better night’s sleep. It may help your body to relax because they trigger release of serotonin.
Get rid of those caffeinated beverages, especially in the hours leading up to bed. Choose warm milk or a herbal tea instead. Don’t eat surgery foods due to the sugar giving you an energy boost when you need to sleep.
Use your bedroom only for bedroom habits. If you watch television or use the computer, your brain will associate your bedroom with activity. It is possible to reprogram the brain so that it sees the bedroom’s only purpose as sleep.
Though you might be tempted to pop a sleeping pill for your insomnia, you must take care as they are often addictive. Instead, have a conversation with your doctor to see what alternatives are available.
Keep a sleep journal to see if there are any issues before trying to fall asleep. Make a note of foods you have eaten, if you have exercised, and how you are feeling. Then, read in the context with how much sleep you got. If you’re going to make successful changes to your sleeping habits, it’s important to know what behaviors are having an impact on the way you sleep.
When you lie in bed and you have heartburn, see your doctor about it. You may have a loose esophageal sphincter which can allow acid and food to climb up your throat. This is potentially dangerous and warrants an appointment with your doctor.
Smoking is bad enough for your body, but it can also lead to insomnia. Smoking is like a body stimulant, and it boosts your heart rate. The reasons to quit smoking are many. Resting better in the evenings is just one of them.
A walk can assist you to relax, but avoid high-activity exercise right before bed. When you’re pumped up from a workout, there is a lot of adrenaline flowing. This boosts your energy, and that is a bad idea before bed time.
You should go to bed each night at a designated time. Even if you have never realized it, you’re a creature of habit. Your body works well when you are on schedule. If bedtime comes at the same time every evening, the body learns to relax at the same time each night.
Make sure that you dim the room lights before going to bed. This will help your body recognize that sleep is near. You are sure to start relaxing and getting drowsy. Watching TV is counterproductive; the flickering screen has a sunrise effect. Shut off your TV at least two hours before going to bed.
Worrying can keep you up at night. If there are bills that you have to pay, take care of them when it daytime, so that your mind can rest at night. Reduce your stressors during the day. Make yourself a list and get everything crossed off by dinnertime.
A lot of people just aren’t able to fall asleep. If you think you have tried it all when it comes to insomnia, try rubbing your stomach. It soothes your middle and helps you relax. This might even help with weight loss since it helps the digestive system.
Don’t exercise before bedtime if you’re suffering from insomnia. This stimulates your body and makes it harder to fall asleep. You want to be as calm as possible before going to bed.
How are your magnesium levels? Many people have a diet deficient in magnesium. This means a supplement may be in order. Consider a calcium/magnesium pill once a day to see whether or not that helps to perk you up. These pills are easy to get and are cheap at drug stores.
While sleep aides can help when dealing with your insomnia, be careful that you don’t get addicted. Make sure to talk with a doctor about what you should take.
Don’t drink too much at bedtime. Fluid consumption close to bedtime will likely have you getting up to urinate throughout the night, making it hard to get back to sleep.
Don’t go to bed only because it is “bed time”. You’ll do a lot better if you just wait for your body to tire out. This will make it easier to get comfortable so that you can fall asleep without becoming stressed about it.
If you are female and only deal with insomnia a night or two per month, it could be PMS. If you feel like this is happening, your doctor should be able to help you. If you get it under control, or even suspend it using a drug such as depo-provera, you might solve your insomnia as well.
Insomnia is something that definitely will negatively effect your life. A sleep schedule can turn things around for you. Try to get up and lay down at a predictable time every day. Tiredness shouldn’t lead to naps, either. When you do this, you will start to shirt back into a regular sleeping cycle.
Visualize peacefulness and calmness as you fall asleep. This will help to mollify your mind while in bed. Picture each detail for best results.
Don’t overeat in the hours right before bedtime. Heartburn can disrupt sleep, causing the sufferer to stay awake for hours. Eat your last meal several hours before bed. Your stomach will be able to settle this way.
Keep sleep time to five hours max. Using this technique, if your bedtime is 10pm, you should rise again at 3am. No daytime naps are allowed. Once your body has gotten used to the 10pm bedtime concept, you can start changing your wake up time little by little until a full seven hours sleep is achieved.
You might be thinking about your responsibilities too much while you try to sleep. Let peaceful thoughts take over, or try visualizing yourself in a place where you feel safe and happy. Your worries can wait until tomorrow, but your body deserves sleep tonight.
Do not keep any pets in your bedroom while you sleep. Your pets might get restless, and this can disturb you at night. It can be tough to ignore your pet like this, but a good night’s rest sometimes requires it.
Try learning ways to cope with daily stress. You may find that this stress may haunt you at night if you don’t deal with it before bedtime. Think about learning meditation, yoga, or other ways to keep calm so that you’re able to get adequate rest when you get into bed.
Insomnia doesn’t have to control your life anymore. Today is the day to use these tips to fight back. Make the changes in your life to help you sleep better every day.