Whether you’ve had insomnia for a short amount of time or have been dealing with it for years, you are already tired of it for sure. You want answers and you want them now! Read on to find ways to combat your insomnia.
If insomnia is troubling you, then you should visit your physician to make sure it’s not a symptom of something more serious. There are many problems, such as restless leg syndrome, that could keep you from getting a great night’s sleep. If the doctor treats these issues, your insomnia problem may go away.
When dealing with insomnia, it’s important your sleeping hours are on a regular schedule. Your body will get used to your bedtime, meaning it will start to wind down at a predictable time every evening. By heeding this clock and retiring when you need to, your insomnia can be a thing of the past.
Be sure to get ample sleep to be well rested. Don’t think you should sleep longer because it’s making up for lost sleep, or to try and sleep in to make the future right. Sleep only until you feel rested and do this on a regular basis. Sleeping hours are not bankable.
If all else fails, you may have to consider prescription medication. Talk to your physician to get some advice on which product may be right for you.
Stay away from the computer prior to bed. In particular, avoid stimulating video games. Playing video games will make it so you won’t have a peaceful mind while trying to sleep.
When you lie down, focus on your breathing. Breathe deeply. This will help you unwind and relax in every part of your body. This will aid in the sleep process. Breathe in and out very slowly over and over again. Breathe in with your nose and out with your mouth. Do this and you will fall asleep in minutes.
A dark quiet room is ideal to falling asleep. Even small lights within your room can disturb you enough to keep you from sleeping. If you can get rid of a noise, do it. Any noise that is outside of your control can be handled by wearing earplugs.
It is harder to sleep if your body just isn’t tired. Move around during the day if you work at a job that is very sedentary. Doing a bit of physical exercise is great for bringing on regular sleep.
Don’t eat a lot just before going to sleep, but make sure you’re not hungry either. Crackers, fruit, or other carbohydrates can help with sleep. It may help your body to relax because they trigger release of serotonin.
There is connection between exercising and improving the quality and duration of your sleep. However, refrain from exercising when bed time is approaching. Since exercising is a stimulant, you will have trouble falling to sleep right after exercising. Complete your exercises at least three hours prior to bedtime for the best results.
Many people need a good “breathing environment” to go to sleep. Essential oils that are burned with the right diffuser can release calming scents into the air. Others prefer air purifiers.
Having warm milk prior to retiring might be the best natural cure around. Milk contains natural sedatives that can bring about sleep. It allows your body to relax and can also invoke memories fro when you were a child.
Don’t drink caffeine and stop drinking it if you do before bed by about six hours. Instead, drink water, herbal teas, and/or decaffeinated drinks. Avoid sugary snacks before going to bed, since sugar is an energy booster and will make you less tired instead of sleepy.
Tryptophan deficiencies can contribute to insomnia. This is found in tuna, cottage cheese and turkey. If this does not work, purchase a 5-HTP supplement. Serotonin comes from tryptophan, and it’s what you need to sleep.
Do not exercise before bed if you have insomnia. It seems like a good workout would tire you out, but the opposite is true. The activity increases your heart rate and stimulates your mind. You will sleep better if you are calm before going to bed.
Before you go to bed, set your alarm for a reasonable hour. If you let yourself get too many hours of sleep, this can make it exceptionally hard to fall asleep that night. The average adult only needs 6 to 8 hours of sleep.
Try positioning yourself on your back while you sleep. This will help position you so that you are ready for rest. Sleeping on your stomach only puts pressure on organs including your lungs. Left-side sleeping means everything pressures your heart. Sleeping on your back is best for good rest.
Studies show that adults can benefit from being rocked to sleep the same way children do. Put a rocking chair inside the room where you sleep, and use it any night you have trouble sleeping. If you play slow music while rocking, that will maximize the effect.
While walking can help you to relax, don’t do vigorous activities before sleep. Your body becomes pumped up and adrenaline will flow. If you engage in strenuous exercise in the hours before your bedtime, you will have difficulty falling asleep.
Cherry juice may help you sleep. Research indicates that those who consumed cherry juice twice daily had an easier time falling and staying asleep. Tart juice is the best.
Do not let insomnia rule your life. Instead, focus on using this information to beat insomnia. You don’t deserve to be tired every day. Get the rest you need to be a productive member of society.