Insomnia can wreck your life. The inability to sleep at night doesn’t just cost you the next day, but the psychological impact of not being able to sleep can haunt your confidence for days further. To learn some effective tips, tricks and techniques you can use to get a full night sleep, keep reading.
Take a bath right before bed. A nice warm bath can help your body get to the relaxation place it needs to sleep. Throw in some salts or bath oils to help create an even more relaxing experience. But be careful not to linger in there too long. It’s important to not stay in the bath to the point that your body is exhausted from the heat.
When insomnia is the enemy, reserve the use of your bed for sleep only. Sleep experts say that using your bed for reading, writing or watching TV will devalue it as a sleep aid. If your mind sees your bed as a place for sleeping only, your body will be conditioned to fall asleep faster.
If insomnia is keeping you awake, establish a routine at night. A bedtime ritual will cue your body to settle down and prepare for sleep. You will start to feel drowsy while you go through this routine which makes it easier to sleep.
There are a number of methods you can try in order to help you sleep. You could try some muscle relaxation techniques, which there are CD’s for. Yoga can relax the mind as well as the body. Deep breathing exercises are another great way to help your body relax, and rid your mind of stress.
If sleep absolutely eludes you, do not just lie there worrying about sleeping. Try getting out of bed, and doing some light activity, such as a warm bath, or a little reading. This may be just enough activity to make you forget about your sleep problems, and help you to fall asleep.
Take a short walk right before your bed time. Physical exercise can help tire a body out. Plus walking is often a great way to de-stress. It helps clear your mind of all the things that may be bothering you. In both cases, it’s the perfect activity to help you battle insomnia.
Remember that caffeine isn’t only found in coffee! Tea, pop and even chocolate all contain caffeine, as do energy drinks. You want to limit all the caffeine in your diet after 12pm so that you are able to fall asleep at night without the stimulating effects of this ingredient.
What’s going on with your bed? Your bed should be comfortable. If the bed is too soft and hurts your back, that can be why you can’t sleep. We spend much of our time in bed, which is why yours should be as comfortable as possible.
Lying prone on your back may be the best position for sleep. This is a great way to make sure that you are in the best position for rest. Sleeping on the stomach puts unnecessary pressure on all of your organs. Side sleeping can affect your heart. Sleeping on your back is one of the preferred positions for sleep.
Go to your doctor if heartburn is keeping you up. The discomfort caused by digestive problems and stomach acid can make it difficult to fall asleep. If this is happening to you, see your doctor.
While walking is relaxing to the body, high-energy exercise should be avoided. Adrenaline flows when you perform an intensive workout. Exercising energizes, so avoid it during the last couple of hours before bed.
The worry you have about not being able to fall asleep might be what is keeping you awake! Try to relax at bedtime by doing some deep breathing to breathe in relaxation and breathe out your stress. Remember that being relaxed is the key to sleeping well, so allow yourself to unwind.
Using a air purifier can often help those with breathing issues. It will clear the air of most allergens and dust mites that can bother you. As an added bonus, it also gives the rooms a clean, fresh smell. Most of them are very quiet or make a low soothing noise that is like white noise.
Smoking can cause you to become highly stimulated, so having a cigarette near bedtime is a major no-no for the insomniac. In fact, the best way to get a good night’s sleep is to quit entirely. While it may leave you restless at first, after a few weeks you’ll get a good night’s sleep again.
Join an online forum for people who have insomnia. This way, you can interact with others who have the same problem you have. You can trade remedies that work, and you might be able to have a chat together if people are having a hard time sleeping. It’s much easier to go through something if you aren’t handling it alone.
Deep breathing exercises right before bed can help you get to sleep. They can also help you stay asleep. Deep breathing calms the mind and relaxes the body. Do at least five minutes of deep breathing prior to turning in. This will help you to get a full night’s sleep.
Try your best to keep all of your work related tasks at the office and use your home as a sanctuary for relaxation. If there is something that must be done before you can start work the following day, you should try to arrive at the office a little early.
Stress is the biggest reason for insomnia, so try to calm down and relax a few hours before bedtime. While eliminating stress from you life is easier said than done, there are some common sense things you can do. Get your financial house in order and make peace with your friends and family.