When you are learning a new skill, you must practice. You look for help after you break a bone. Why not do everything possible to solve your insomnia? Don’t let your anxiety or embarrassment stop you. Read this article for your first taste of a sleep solution without having to tell anyone what is wrong.
Most people like to wait until late for bed on holidays and weekends. Anyone who has insomnia just can’t do this. Try setting an alarm to force yourself to wake at the same time each day. This will help you build a solid habit out of it.
If you have done your best using all of the practices that promote good sleep and decrease insomnia and you still aren’t getting the rest you need, it may be time to consider a prescription sleep aid. Make an appointment with your doctor, so he can prescribe the best sleep aid for you.
Keep your bedroom both dark and quiet. You might have a hard time going to sleep because of an artificial light. If there is a lot of noise you can control, control it. If there are noises out of your control, consider earplugs or playing ambient noise tapes.
If you wish to try a sleep aid over the counter, be sure a doctor says that it’s safe. Especially if you will be taking it for a while. It can be safe to use sporadically, but not constantly.
People with insomnia often lie awake and watch the clock. You may find yourself awake worrying about the kids or work. Don’t stare at a clock. Turn it around or put it in another room so that it doesn’t bother you.
Not only can smoking ruin you health wise, it can make you not able to sleep that well either. Smoking is a stimulant. Quitting is a must. Getting better sleep and falling asleep quicker is just an added benefit.
Better and longer sleep has been proven to come along with exercise. However, you need to make sure you don’t exercise too closely to bedtime. Finish all strenuous activity at a minimum of 3 hours before you plan on laying down to sleep or your sleep may be disrupted.
If you can’t sleep and nothing seems to work, cognitive therapy may be the answer. Through this form of therapy, disturbing thoughts and ideas are targeted, that may be causing you to lose sleep. This helps you know what causes your sleep problems, including age-related causes, and helps you know reasonable goals to set.
What’s going on with your bed? Your bed should be comfortable. If the bed feels too soft for you and causes you back pain, this could be the problem with why you cannot fall asleep. Since you spend so much time in bed, it is important to own a comfortable bed and mattress.
Do not drink caffeinated beverages before bed. Drink something without coffee, or drink herbal teas that have soporific effects. Eschew sugar or sweet treats near bedtime since the sugar rush can make sleeping hard.
Certain supplements can aid in the sleep process, like 100mg of a 5-HTP supplement. The low dose can help depressive individuals sleep better. Speak with your doctor before you try this medication.
Do you remember when you were a kid and your parents read a bedtime story to you? This works for adults, too. Listen to an audiobook while lying in bed. Music can be helpful as well.
Discussion your medications with your doctor to see if they are the cause of your losing sleep. You might try changing drugs or getting off of one completely. Sometimes a prescription which doesn’t even list insomnia as a side effect can be the culprit!
Your sleeping quarters should be set up to help you sleep. Cover your windows well so no light seeps through. Unfortunately, blinds cannot always effectively block out enough light to make the room satisfactorily dark. Install dark curtains that help your blinds block out extra light. If you can’t afford it, use tin foil!
A lot of people that have insomnia are able to trick themselves into getting to sleep quickly. This is done by trying to imagine the feeling of having to get up. They imagine the alarm sounding, meaning that it’s time to get out of bed. If you stay focused on shutting off your alarm, it might be possible for you can trick yourself into going asleep.
Avoid drinking a lot of fluids when it nearly time for you to go to bed. You don’t want your sleep interrupted too often by bathroom breaks.
Sleep in a dark room. Research has proven that darkness is more conducive to relaxation and sleep. Turn off the nightlight, avoid leaving the TV on at night and close your blinds. Dim streetlights can even impact your sleep.
You might have a hard time sleeping in total silence. Relaxation CDs may be just what you need. It might be easier to fall into a deep sleep if you are hearing relaxing sounds like waves on the beach or the rainforest sounds. You can look online, and listen to snippets of songs, to figure out what you would like best.
Be openminded about all the ideas in this article. If you don’t seem to find anything working, talk to a doctor. Insomnia can negatively affect your overall health, shorten your life, and cause you to suffer. The answer is out there, just reach out for it!