There aren’t many things better than getting a good night’s sleep. When you have a good night’s sleep, you wake up feeling refreshed. Learn how to develop good sleep habits and get better sleep. You can begin by reading the following article.
If you can’t fall asleep, despite being really tired, try taking a warm bath. Experts recommend treating insomnia with a 15 minute soak. Avoid extreme temperatures, or staying in too long. The warm water should work to ease any muscle tension you’re experiencing and help you to finally fall asleep.
Switch off electronics, like the television and computer, about 30 minutes before sleep. Both of these electronics can keep you alert. When they are shut down, your body has a better chance of entering a restful state. Try avoiding the TV or computer past a specific hour.
Taking Melatonin may help you get you back to sleep. Melatonin is a naturally occurring hormone that is available in a supplement form. This hormone helps regulate the human sleep-wake cycle (circadian rhythm), causes drowsiness and lowers body temperature. Man-made Melatonin supplements are available at many health food and drug stores.
If you have already done all you know how to do to fight insomnia and it’s not working, then you might want to consider getting your doctor to prescribe something. Visit your family doctor and discuss which of the many sleep aids available is the right one for you.
In the evening, just before bed, run a bath. Warm water is a great way to help yourself relax and get ready for sleep. However, be careful not to overdo things. If you spend prolonged periods of time in hot water, your body may actually experience some negative effects, making your situation worse.
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.
Magnesium is a great mineral to aid sleep. It helps to relax the brain. Foods containing high quantities of magnesium include, leafy green veggies, black beans, halibut and pumpkin seeds. This supplement will also reduce cramps that cause insomnia.
Stay away from alcohol. A lot of people try to soothe their sleep issues with alcohol, but that is not a good idea. For one thing, you don’t want to become dependent on alcohol. For another thing, alcohol is a diuretic and may encourage nighttime urination and difficulty when you want to go back to sleep.
Create a ritual for bedtime and never deviate from it. Include bathing, brushing your hair and teeth, changing and settling into bed. If you do the same thing night after night, your body will learn that it means sleeping time has come. This will help you fall asleep quickly and stay asleep, too.
Melatonin, a hormone that occurs naturally in the human body at night. Melatonin supplements help some people beat insomnia, but they do not work for everyone. Available over-the-counter in the pharmacy, you can purchase Melatonin in several strengths. This supplement is particularly useful for people who are “nightowls,” and prefer to stay up late.
If you are an insomniac you may be considering taking a sedative to help you sleep, however these can be habit forming. It is best to discuss the problems you are having with your doctor and learn of anything they can advise.
For those who have mild insomnia only periodically, counting exercises have been known to bore them to sleep. Try counting backward from one thousand, taking a deep breath between numbers. Try visually typing phrases, or song lyrics on an imaginary typewriter. You may be surprised to find you fell asleep without knowing it.
Your pet may like to sleep with you, but he or she may be interfering with your sleep. Cats and dogs are often active very early in the morning, and tend to move around a lot in bed. They may wake you up during the night without you realizing it. Some pets sleep more soundly than others, though. Use your best judgement.
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.
If you are female and notice that insomnia is only an issue one time each month, then this could be PMS related. Speak with your physician about what you can do to deal with issues related to your period. If it’s regulated or even stopped with drugs such as depo-provera, then this may also solve the insomnia issue.
Insomniacs need to avoid alcohol. Beer, wine, and other types of alcohol may sedate you at first, but when these things wear off you’ll start to feel stimulated in just a couple of hours. As a result, you may find yourself waking up deep in the night with a hangover to deal with.
Use your bed for sleep and don’t use it as a place for activities like watching television. Don’t take your laptop to bed, and use it to finish work. You want the bed to be a relaxing place. You don’t want it mentally tied to stressful activities that don’t involve rest or love.
If you find your bed isn’t comfortable, invest in a new one. A mattress which is too firm or too soft can totally ruin your sleep. The same goes for your pillow, sheets and bed clothes. Invest in the best so that your sleep can be uninterrupted, providing you with the rest you need.