Whenever we face a hurdle in life, we first try to surmount it on our own. When that doesn’t work, we need to reach out for help from those who know what is going on. This article was written by the experts to provide you with simple advice about insomnia you can’t sleep without.
Watch the temperature and ventilation in your room. If your room is too hot or the air isn’t flowing well, it can keep you awake. This makes sleep more difficult. Keep that thermostat at around 65 degrees fahrenheit to get a great night’s rest. Blankets should be layered for easy removal when necessary.
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.
Do not keep your bedroom too hot. Keeping your sleeping area too warm can disturb sleep, and cause frequent waking. On the other hand, studies show no evidence that a cool room can cause sleep disturbances. Keeping the temperature low, and a window open may help to keep insomnia at bay.
Eating a huge meal before bed is not wise, but going to sleep hungry isn’t either. Fruit or crackers, or something high in carbohydrates can help you get a better night’s sleep. It allows your body to produce serotonin, relaxing you.
Limit the amount of time you spend in bed. Your bed is for sleeping and not to pay your bills or make phone calls. It is also important that you refrain from listening to your radio or watching your television while in bed. These types of activities make you alert and make it extra difficult to fall asleep.
Don’t become stimulated when you want to sleep. Television, video games and even talking on the phone get your brain going. When you have a stimulated mind, you can struggle to fall asleep. What you will want to do instead is practice relaxing things that will help you wind down and make you ready to sleep.
If you want to fall asleep easier, it is best to go to bed when you are feeling particularly sleepy. Trying to force yourself to sleep at a predetermined time is not going to help. Since you are not tired at this time, you will only end up laying there restlessly.
You can be negatively affected by insomnia. A great way to combat it is to create a sleep schedule and stay dedicated to it. Falling asleep and waking around the same time every day sets 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. By doing this, you’ll be able to once again get into a regular sleep rhythm.
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.
Do not overload on carbs at lunchtime. Loading up on carbohydrates in the middle of the day will lead to a long, sluggish afternoon. Your body may finally get those carbs metabolized right at bedtime, just when an energy boost will be least helpful.
If you have trouble sleeping at night and are tired in the daytime, napping should be avoided. If you are watching TV and feeling drowsy, get up and move around. Play with your dog or shoot some hoops in the backyard. When it is finally bedtime, your body will be ready to rest.
If you are struggling with insomnia, try to get up at the same time every morning. Sleeping in on the weekends can be tempting, but doing so can disrupt your normal sleep cycle. Getting up at the same time in the morning helps your body learn to wake up at a consistent hour.
Try to keep regular hours. Keeping a set schedule that has you going to bed and getting up at the same time each day helps your body develop a routine. This will ensure that your body knows when it is time for bed, and will make falling asleep much easier.
There are natural remedies that many people swear by. There are teas available to induce relaxation and better sleep. Natural supplements, such as melatonin, are recommended highly. These supplements do not require a physician’s prescription, and are found pretty cheap at your local drugstore. Go on, give it a try.
Eating a huge meal before bed can cause you a myriad of problems. To start with, you will feel full and that can make you very uncomfortable. On top of that, food and acid can move up your esophagus, burning your throat and leaving you with heartburn, and that won’t let you sleep!
Don’t rely on alcohol to get to sleep at night. A strong drink or two will relax your body and mind, and even ease you into sleep. However, while initially a depressant, alcohol does turn into a stimulant a few hours later, giving you bad sleep. Over time, your increased tolerance to alcohol will negate the effectiveness of booze for sleep, leaving you again with no sleep and a bad habit to boot.
For a perfectly safe answer to insomnia, try melatonin supplements. These are non-habit forming and available without a prescription. Start with a minimum three milligram tablet per day, and move up the dosage if needed. Of course consult your physician if you feel it needed, melatonin is probably going to be one of her first recommendations if you don’t like prescriptions.