When you can’t sleep, the rest of your life seems off balance. That’s why, when you realize that you have insomnia, you must act. Don’t get used to insomnia being in your life. Here are some ways you can make sure that you cope with your insomnia. Take the following tips and apply them.
If you are plagued by insomnia, start listening to soft music while you try and fall asleep. Anything rhythmic and quiet should help to put you in a relaxed state, so that you can get to sleep. If you don’t enjoy quiet music, opt for the sound of waves crashing on the shore.
Look for ways to shave stress and tension off of your life. Exercise each time you wake up to get stress levels down. Do not exercise at night because your body will be hyped and ready for anything but sleep. At night, try practicing some yoga or meditation techniques before heading off to bed. These techniques are good for relaxing a racing mind.
Try eating a very light snack that’s high in carbohydrates right before bed. Don’t go crazy with the size of the snack here, or it can lead to weight problems. But eating a small amount of something high in carbs can help your body relax enough to sleep. Two great options are a glass of juice or a cookie or two.
If you are having trouble falling asleep, try rubbing your feet. If you have someone there who can rub your feet for you, that’s even better. When the pressure points in your feet are massaged, your whole body will relax. With a relaxed body, you will have a relaxed mind as well and be able to fall asleep.
For some, eating a small snack before bed can help them rest. Choose a food with both protein and carbohydrates. For example, both cookies and juice are options that would work. Consume the snack at least 45 minutes prior to laying down to bed and see if you are able to drift off sooner or easier than before.
Stay away from anything that has caffeine in it. For example, you would not want to consume coffee or sugary soda just before going to bed. In addition, although herbal tea is recommended for sleep, black tea is not. If you get the two confused, you may find it even more difficult to fall asleep than before.
Beating insomnia can be accomplished through a regular schedule. Your body will function like a computer when it is programmed to respond to a set schedule. When you program your body to certain patterns, such as sleeping, waking and activities, you can more easily find yourself tired at night and ready to sleep.
Start regular exercise to combat insomnia. Many people face stress and tension throughout the day. Without a good release, these feelings can compound as bed time draws near. Set a regular schedule of walking, running or exercise for a short time each day, that can relieve these tensions and allow your mind and body to unwind properly.
Bright lights from your computer screen, cell phone and television can cause insomnia. They stimulate the brain the same way as being outdoors on a sunny day. This makes your brain think that it is daytime. At least an hour before you go to bed, turn off these electronic devices and give your brain a chance to adjust.
Introduce a nightly ritual of quiet time before bed. Television, smartphone and tablet use are common for many people as they prepare to sleep. These devices can create over-stimulation in your brain and prevent the proper shutdown needed for rest. Avoid these devices and opt for a good book or writing in a journal.
Try to train your body to sleep flat on your back. This is the best sleep position. If you’re always sleeping on your stomach, you’re putting pressure on all of your body parts. If you’re sleeping on the left side, everything is going to lay on your heart. Laying on your back will help you achieve better sleep.
Wear earplugs or purchase a white noise machine to block out all sounds while you are trying to get to sleep. Even if you don’t think that small noises have a profound effect on your sleep patterns, there is a chance that this is what has been keeping you from getting your rest.
Incorporate some carbohydrates in your dinner or nightly snack. Carbohydrates increase your blood sugar when eaten. However, when your body begins to produce insulin in response, this will elicit drowsiness. Do not over indulge with snacks though. Too much snack at night can have the opposite effect. Keep it light and at a time that will give your body time to process it.
If you are struggling to relax at bedtime, take a class in a relaxation technique. For example, join a yoga class and learn how to do each move correctly. You can also take a deep breathing class to learn the perfect method for calming your nerves when the time comes to sleep.
Many people find that a nice walk before bedtime helps them get to sleep. Not only does it provide exercise, but it also helps you wind down and clear your head. Walks are very relaxing, and of course this should be a short walk. Focus on letting your thoughts go during this walk and winding down for the day.
Create an environment that is sleep friendly. Try to limit the use of your bedroom to sleep. It should be kept cool and quiet, and as dark as possible. If you have large windows or they face the sun, invest in a set of blackout curtains. This will help keep the light out so you can sleep more soundly.