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.
Ask your significant other for a quick massage right before bed. A massage can help your body relax enough to get the sleep you really need. It doesn’t need to be a full body massage, and it doesn’t need to be long. A short 2 minute neck rub is sometimes all that’s necessary.
Step away from your TV and computer no less than 30 minutes before attempting to fall asleep. They can be stimulating to your brain. When you turn them off, your body can begin to wind down. Turn off all electronic devices at a certain time each night.
Keep an eye on the ventilation and temperature in your sleeping space. If you’re in an area that’s really hot or stuffy it can make you uncomfortable. This can make sleeping even more difficult. Keep that thermostat at around 65 degrees fahrenheit to get a great night’s rest. Have numerous blankets so you can put more on and take them off when needed.
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.
If you wish to try a sleep aid over the counter, be sure a doctor says that it’s safe. He or she must be consulted, particularly if it is going to be a long term solution. You might learn that it is okay to use occasionally, but can do damage when used long-term.
Yes, drinking can make you feel sleepy and even knock you out, but when you wake up at 3am with a massive headache, you still won’t get a good night’s sleep. Avoid drinking if you have sleep issues as it can cause insomnia, frequent bathroom trips and a horrible hangover.
If you take naps in order to catch up on missed sleep, you may in fact be harming your chances of getting proper sleep at night. Your mind associates darkness as well as a consistent bedtime with sleep. When you start taking naps, it can start to mess with your sleep patterns and your mind.
Learn about sleeping pills before you try them. Sleeping pills might have long-term side effects so you should speak to a doctor just to be safe. In addition to talking to your doctor, you need to do your own research about dangers, risks and potential side effects.
If you want to sedate yourself without taking sleeping pills and feeling like a zombie in the morning, try a cookie. Sugar eaten 30 minutes before bed time can actually cause you to become tired. You can also try honey in hot water or on a piece of toast for the same effect.
If you find you wake up shaking in the night, but a thick blanket doesn’t help, have a glass of warm milk before you hit the hay. Milk contains nutrients which keep your blood sugar level overnight, and this can save you from that horrible shaking you are experiencing.
Avoid the consumption of fluids for about three hours prior to going to bed. Drinking too much of any liquid before bedtime creates the urge to empty your bladder frequently. Nocturnal trips to the bathroom disrupt sleep, and you may find it hard to return to sleep. Do your drinking earlier in the day and steer clear of fluids close to bedtime.
A warm bath before bed can help relax your body. This is especially helpful when you have a hard time sleeping. Try taking a bath with Epsom salt and some baking soda, about a cup of each. This mixture can help you relax and also removes toxins from your body.
Exercise during the day. Exercise is a great way to get your body into shape, but it is also good for exhausting your body. A tired body has an easier time falling asleep at night. Aim for at least half an hour of exercise each day. Just be careful not to exercise too close to bedtime.
Restrict your sleeping time only to the night to help you sleep continuously. That means no naps and no sleeping in. Go to bed at a certain time, stay in bed no longer than seven hours, and get up on time. Your body will learn that this is the only time it can sleep and give you the rest you need.
Do not reach for the wine or beer before bed. You might notice that it does help you feel sleepy, but the sleep that follows a few drinks is usually fragmented and not refreshing. Stop drinking at least 4 hours before bed to prevent issues sleeping caused by the alcohol.
Create a bedtime routine and stick with it. Read a book, meditate or just enjoy a nightly snack. The more you work to train your body that it is bedtime, the easier it will adjust when it is time for sleep. It will take some time, but if you stick with it, it will work.
When it is time for bed, avoid using your mobile phone as an alarm clock. This is because people may call and interrupt you while you are trying to sleep. Even if it seems like an inconvenience, you should purchase a dedicated alarm clock and use this to get you up.