Insomnia is a dreadful condition. Sadly, this fear can in fact help cause it. If you have this issue, you’ve found the right article. This will help you to combat your stress once and for all.
If you’re experiencing insomnia for over 30 minutes, get up. Staying in bed may worsen the situation. Rather, do something that’s quiet, relaxing, and offers little stimulation. When you start feeling tired again, try going back to bed and see what happens. You may need to do this multiple times in a night.
You may not be aware that night noises are keeping you awake. The hum of the refrigerator. The boom of the furnace kicking in. Even the tick-tock of the clock, or your partner’s snoring can ruin any chance of restful sleep. Try wearing some earplugs to see if drowning out the noise gets you to sleep faster.
Do not drink alcohol in the evenings. Although it might seem like a glass of wine helps you to relax, studies show that alcohol actually upsets your sleep. In fact, it keeps you from falling into a state of deeper sleep. Tobacco works the same way, so it is best to stay away from that as well.
Although the effects of alcohol may make you feel tired initially, there has been a significant amount of research that proves alcohol will interfere with the sleep cycle. It prevents the restorative effects of deep sleep. This means that your body wakes up and does not feel refreshed from sleeping through the night.
If you plan to take a bath before bed, be sure it is at least two hours before your head hits the pillow. Baths can actually stimulate you, so you shouldn’t take them right at bed time. Also, try not to stay in for longer than 20 minutes to have the best results.
Turn your bedroom into the perfect sleep environment. Block out all light, including the little LEDs which seem to be on everything. A small square of black electrical tape can do the trick. Next, block out noise or cover it up with a running fan or white noise machine.
The ideal temperature for your room when sleeping is slightly colder at 60-65 degrees. Why? This helps you relax, while warmer temperatures will cause you to toss and turn. So, instead of adjusting the temperature away from this number, add or remove blankets accordingly. This helps you be able to get comfortable and get to sleep.
Avoid eating or drinking things that have caffeine in them when it is close to bedtime. To be on the safe side, you should do them no less than six hours before. Caffeine is a stimulant and it will keep you up for far longer than you would like, so drink decaffeinated versions of your favorites as bedtime approaches.
Although going for a stroll prior to bedtime can help relax you, do not engage in high-levels of exercise before you go to bed. Your adrenaline is flowing when you get pumped up. Adrenalin helps deliver energy to the body and should be avoided within 3 hours of bedtime.
Do you currently have insomnia? Do you also indulge in a smoke or two? You may not know it, but the cigarettes that you smoke near to your bedtime might be what’s disrupting your sleep. Nicotine is actually a stimulant, and you certainly do not need that when trying to sleep. If quitting currently isn’t an option, then at least stop smoking two hours before bedtime each day.
If you are tired during the day, avoid taking a nap since this will increase your chances of staying awake far past your bed time. If you feel tired, take a shower, go for a jog or do anything else you can think of to stay awake until a little later.
Insomnia can be caused by many things. Do you have trouble getting to sleep because your mind is wandering to things that you need to do tomorrow or to things that are causing you stress? If so, keep a notebook beside your bed. By putting your thoughts or concerns on paper, you can help clear your mind and probably get a more restful night of sleep.
Turn off your phone at night. All that dinging from emails, text messages and phone calls is not good for falling asleep. Avoid stimulating your mind at night. Turn the phone off and leave it in another room to avoid temptation.
Have some whole grain crackers a few hours before bed to help you fall asleep. They contain tryptophan, just like turkey does, and this leaves you drowsy once it is digested. They also leave your tummy feeling full and your blood sugar high enough that you won’t wake up feeling hungry.
To help you fall asleep at night, avoiding caffeine is a must. Even if you drink it earlier in the day, the effects of caffeine can be felt for as long as 12 hours after you finish! Skip the coffee, tea, soda and chocolate so that you can finally sleep again.
Magnesium supplements can really help you feel drowsy at bedtime. Use this several hours before bed to beat insomnia. Alternatively, you can incorporate foods high in magnesium, such as leafy greens, into your diet.
Exercise daily to improve your sleeping routine. A great way to keep insomnia at bay is to physically tire out your body. It can relieve stress and relax you. As a result, you will notice yourself getting sleepy at bedtime, and you will fall asleep much faster. This is a great way to get more sleep.
A regular schedule is an excellent way of ending insomnia. When your schedule isn’t set, your body doesn’t know when bedtime is. You could feel tired when you’re not supposed to, and vice versa. Create a schedule and stay on it.