Sleep can be something that you struggle with at night. If this happens a good bit, you may have insomnia. Continue reading and learn how you can get better sleep tonight.
Make sure you’re keeping regular sleeping hours if you deal with insomnia. Barring some physiological disorder, your body recognizes and conforms to a need for cyclical sleep. The ability to tune in to your internal clock allows you to set bedtime hours that coincide with the onset of sleepiness.
Make sure the temperature in your room is as comfortable as possible. Your body is sensitive to a fluctuation of even a few degrees either way. This can cause you to have more trouble sleeping. Turn down the thermostat to about 65 degrees for the best sleep. Layer the blankets on your bed so they can be removed if necessary.
Try to get some exercise. People who have jobs that are physical are less troubled with insomnia than those who have an office job. Get your body tired enough so it feel it needs sleep. At the very least, try to walk for a mile after a long day at work.
Move your “wake time” up a little. Just a little extra awake time can be enough to get you tired come night. Gauge the amount of time you need to sleep, and then stick with it so you’ll fall asleep quicker at night.
If you have yet to try something like aromatherapy to combat your insomnia, then take a trip to the store! Burn a soothing candle, use fabric softener containing lavender scent or find a air spray to use on your bedding. Aromatherapy is a known winner in stress reduction and busting up insomnia. Sleep can come more easily when light scents like lavender are used.
Tryptophan is a natural sleep inducer that is in many foods. Consuming one of these foods prior to laying down for the night can help you get some much needed shut eye. Turkey, cashews, eggs, cottage cheese, and milk (especially warm milk) all have tryptophan in them. Remember to only drink heated milk since cold milk doesn’t work.
If you just aren’t feeling tired, falling asleep is harder. If you’re working somewhere where you just sit around, then you should take some breaks and move your body during your day. Working out can help get your body in the mood for sleep at night, too.
While it’s never a good idea to consume a big meal around bedtime, it’s not wise to crawl between the sheets when you’re hungry either. Just have a light, high carb snack a little while before bed to promote good sleep. It can make the brain release serotonin, which allows you to relax your body.
Smoking not only gives you lung cancer and heart disease, but it causes your mind to be stimulated at bedtime. Smoking elevates your heart rate and stimulates your metabolism, making it harder to get to sleep naturally. Quitting is a must. Improving the quality of your sleep is just one of many benefits.
Sleep quality is greatly improved when exercise is included in the daily routine. It seems contradictory, but working out immediately prior to bedtime actually makes it more difficult to drift to sleep. If you plan to exercise, make sure you do so at least three hours prior to bedtime so it won’t affect your sleep.
Don’t think about your worries when it’s bedtime. Learn to put your worries away and create a time during the day to deal with them. Many people find that thoughts of what happened during the day prevent them from falling asleep. Consider reserving some time to contemplate these thoughts well before going to sleep. Doing this will release you from feeling pressured to think about problems when you really should be sleeping.
Cognitive Therapy
If your insomnia symptoms are getting worse, you should consider cognitive therapy. This will help you fight any bad thoughts that are preventing you from resting. Other benefits from cognitive therapy include learning about sleep changes over the human life cycle, in particular age-related ones, and also being able to set realistic sleep goals.
Don’t drink liquids during the last three hours you are awake. Too many fluids close to bedtime will make you urinate throughout the night. Getting up regularly will mess with your sleep rhythm. Drink the most in the morning to afternoon and avoid drinks at night.
Is your nose stuffed up when you go to bed? Try to find the reason why. An allergy may be the cause. Allergies can also be eliminated by getting new pillows.
Consult your physician if you discover that you have heartburn at bedtime. It’s possible that your esophageal sphincter is loose, which means that acid and food are able to travel back up your throat. You need some medical advice if that is the case.
Naps only make insomnia worse. Naps can be amazing. Older people generally enjoy naps throughout the day. Unfortunately, a daytime nap may disturb night time sleep. Naps can recharge your batteries, making falling asleep at bed time more difficult.
While it is true that you shouldn’t eat a large meal right before you go to bed, a small snack could help ease your stomach. A light snack can make it easier to go to bed if you’re really ravenous. Try having a handful of crackers or a small portion of fruit before turning in.
Fall Asleep
A great technique to fall asleep is to practice deep breathing exercises when you can’t fall asleep. Lie down, facing up, and relax your body slowly. Hold each deep breath in your lungs for about three seconds, then exhale slowly. Keep this up for 5 minutes to help relax your body.
Don’t have your clock facing you as you try to fall asleep. It may seem minor, however for some people it is distraction enough to disrupt sleep. It ought to be close enough for you to hit the alarm, but make sure you cannot see the numbers.
You now have some helpful information. That means you have a lot more information to help you start fighting insomnia now. Instead of having a hard time sleeping, you can use what you’ve learned here to get yourself sorted out.
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