When you can’t sleep, life can seem hardly worth living. The depression which sets in can really make you lose interest in everything around you. The quicker you remedy the problem, the better, so make use of the tips you read below as soon as possible to fix your sleep issues.
If you have battled insomnia a lot lately, try to get more exercise. It’s been proven that exercise stabilizes your metabolism which help keep your hormones in check. This leads to a quality sleep. Insomnia is caused by hormones, so exercise and get better sleep.
Don’t do other things in your bed, other than sleep. This means no television watching, reading, or doing any sort of puzzles before bed. All of these things can stimulate your brain, and that can trigger insomnia. When sleeping is the sole function of the bed, you’ll be more likely to get the rest you need.
Tryptophan, which is found naturally in many foods, is useful in causing drowsiness. You may find sleep comes more easily if you have a few tryptophan-containing foods before going to bed. Turkey, cashews, eggs, cottage cheese, and milk (especially warm milk) all have tryptophan in them. It is important to only drink milk that is warm or hot, cold milk does not work.
About half an hour before heading to bed, warm up a glass of milk. Drinking it will calm your nervous system and allow your body to rest when you lay down in bed. The calcium in milk is particularly effective in targeting jumpy nerves, making it the perfect before bed drink.
Sleep only as long as it takes you to feel refreshed the next morning. Avoid getting too much, as well as too little, sleep. Sleeping too long can make you sluggish, feeling tired, even though you got enough sleep. This can cause a rebound effect at bedtime, adding to your insomnia woes.
If you consume significant amounts of alcohol, caffeine or nicotine, it can affect your sleep patterns. Caffeine doesn’t necessarily cause the insomnia, but it forces you to wake up several times during the night. Some medications may also cause insomnia. Whenever you can, eliminate these stimulants in order to get the proper sleep you need.
In some instances, insomnia is caused by underlying mental and physical issues; however, many instances of insomnia are caused by daily habits. Maybe your Starbucks habit is contributing to your sleepless nights. Caffeinated beverages are stimulants, so they can make falling to sleep more difficult. By adopting the habit of not drinking any caffeinated beverage six hours before bedtime, you are taking the first step towards a better night’s rest.
Blue light is known to suppress the production of melatonin, the hormone that helps you sleep. Be sure to avoid blue light from things like laptops, tvs, and phones for at least thirty minutes before bedtime. This will help your brain know it’s power down time and not play time.
Being bored can actually make way for its own stress and anxiety. Give yourself something to look forward to each day and to get excited about. Schedule an event for your future and when lying in bed, think about how great or fun that event will be. You can find local events in your newspaper or just plan a gathering of friends and family.
Keep your bedroom at a cool temperature to give yourself the best chance for restful sleep. A drop in body temperature is an evolutionary signal for you to go to sleep. Try a warm bath before you turn in as well. The temperature of your room should be about 65-70 degrees for optimal rest.
Insomnia can definitely impact your life negatively. A sleep schedule that is the same every night helps to combat insomnia. Lie down at the same hour each night, every day of the week. This will help set your biological clock. Always get up at the same time each morning, even if you are still feeling like you could use more time in the sack. This way, you will regain a good sleep rhythm.
Learn breathing techniques. You can use these techniques while lying in bed trying to fall asleep. Focusing on your breath can help remove your thoughts from other things and allow your brain to relax. If you are lying there thinking about a thousand other things, you will never get to sleep.
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.
Shift work can throw a monkey wrench into your normal sleep schedule. The human body is not designed to change it’s sleep patterns every week. If possible, try to avoid switching shifts too often. Even if you have have to take a shift you don’t like, try to keep to one shift as long as possible.
A good tip to consider if you’ve been suffering from insomnia is to see a doctor. Insomnia can be part of a larger problem, so you want to consult with a doctor to find out what exactly is causing the insomnia. Knowing what’s causing it will make it easier to treat.
Chamomile is something that you can insert into your tea to help relax your body and the muscles that could be impacting your sleep. This herb is very relaxing and comes in natural form, offering many benefits and few side effects after consumption. Chamomile can be found in a local pharmacy or supermarket.
You should always look to all natural solutions first when dealing with insomnia. While some cases do require medications of different types, whether prescribed or over-the-counter, you need to use drugs as a last resort. These can be addictive, causing dependency and also work out to be your only solution when used.