Sleep is amazing. It is the time your entire body refreshes itself. Sleep is when your body heals itself and energy levels are increased. If sleep is difficult for you, use the tips below.
Sip a cup of fennel or chamomile tea as you prepare for bedtime. The combination of herbs and heat has a soothing effect on your mind and body. Other herbal teas can also help you in your battle against insomnia.
Check your clocks if you have insomnia. Studies have shown that when people pay attention to the time, they become distracted by it and cannot sleep. Loud ticking clocks or brightly illuminated faces can keep you from reaching optimum sleep levels.
Form a regular sleeping routine. If your body and mind know that there is a pattern to resting daily, then it will help you get to sleep at the right time. You could be making insomnia worse if your sleep pattern is irregular.
If you can’t sleep, skip the computer and video games at bedtime as they are stimulating for your brain. The graphics and action may stay with you long after you try to go to bed.
Try to wake up earlier than usual. Just a little extra awake time can be enough to get you tired come night. Figure out how many hours of sleep you need and then only spend that time, plus 30 minutes to fall asleep, in bed.
Many arthritis sufferers also suffer from insomnia. This is because the pain can keep these people up. If you’re dealing with this problem, try taking a hot bath, doing relaxation techniques or taking some ibuprofen before bed so that the pain can be eased.
Deep breathing exercises can help with insomnia. This will help you unwind and relax in every part of your body. This might just be enough to coax you into sleep. Breathe in deeply for several minutes at a time. Inhale through your nose and then let that breath out through the mouth. You may learn that after a few minutes of this, you’ll be able to get great sleep.
Tryptophan is a natural sleep inducer. If you consume these foods before bed, you will have an easier time getting to sleep. Turkey, eggs, cashews, heated milk and cottage cheese all contain tryptophan. Keep in mind that cold milk is not nearly as effective as milk that’s been heated up.
If you have had insomnia for longer than a week or so, think about going to a doctor. It can be temporary, but it could be something medical that could last months. Talk to a doctor about the problem so you know there is not a bigger issue.
Hot water bottles can help you sleep. You’ll find that the extra heat provided by a hot water bottle helps relieve tension. That may be all that you need to cure your insomnia. Place this heat source on your tummy. Allow it to heat you up as you deep breathe.
For many folks, the mind races as it tries to settle down for sleep. This can be a great distraction and prevent restful sleep. It is important to distract your mind. Play the therapeutic sounds of waves crashing or wind chimes to distract your mind so that you can fall asleep.
Eating a huge meal before bed is not wise, but going to sleep hungry isn’t either. 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 trigger serotonin, so you can relax.
Getting a massage before you go to bed can help you get rid of insomnia. A good massage is able to still the mind and calm the muscles. Alternate nights so that you and your partner can both get the benefits of improved sleep. There’s no need for a full-body massage. Massaging the feet for 15 minutes works fine.
Stop Drinking Anything
Caffeine can be a huge cause of insomnia. Caffeine may be popular as a stimulant; however, it speeds metabolism and disrupts sleep. You may not be aware of how early you should stop drinking anything with caffeine. If insomnia is an issue for you, then you need to stop drinking anything with caffeine in it by 2pm, so you can enjoy a good night’s sleep.
Having a glass of warm milk before sleep could be an easy fix. The milk contains a natural sedative that can help you sleep by releasing melatonin (which regulates sleep). It helps you relax and can bring back pleasant memories.
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. Please consult your doctor before putting yourself on a supplement regiment so he can advise on dosage levels and monitor your progress.
If you deal with insomnia, steer clear of napping. While naps may be hard to resist, they can keep you awake when you would rather be sleeping. Avoid naps to get a better rest at night.
Research has shown that adults can rock themselves into a sleepy state, much like a mother rocks her child to sleep at night. Try using a rocker in the bedroom, rocking gently for a few minutes just before bed. Listen to soothing music while you rock; this will increase your relaxation.
Not everyone falls asleep at night with ease, but answers are possible. You’ve just read some of them, but continue researching to find out more if need be. Before long, you will find a method that will help you sleep soundly every night.