To get the most out of each day of your life, you need to get a good night’s sleep. But if you are coping with the trouble that insomnia brings, you may find yourself struggling to simply make it through the day. Use the following tips and techniques to combat insomnia.
If insomnia plagues you, see your healthcare provider to rule out a serious condition. For example, headaches, diabetes or Restless Leg Syndrome can all keep you up at night. By treating these conditions, you can get a good night’s sleep.
You should turn off your computer and television at least thirty minutes before bedtime. These are very stimulating devices. Shutting them down helps you prepare your body for rest. Be sure to stay away from TV and the computer after a certain time at night.
Your bedroom should be cool at bedtime. A hot, stuffy room isn’t conducive to sleep. This can make it harder to sleep in that room. A thermostat that is set at about 65 degrees produces the best sleeping conditions. Use multiple thin blankets to help you get to the right body temperature.
If you wish to keep away from insomnia and have a better chance at sleeping, be sure you have a bedroom that’s super comfortable. You should adjust noise and light levels so you can fall asleep. Try not to use an alarm clock that features a bright display. Get a good mattress for supporting your body.
Banish e-readers and laptops from the bedroom. While you may want to check social media or do a quick task before bed, that will inhibit the sleep process. If you frequently find yourself unable to sleep, turning off your devices an hour before you go to bed is one of the best choices you can make. Allow your body the time to relax.
A lot of people have things racing through their minds at bedtime. This is quite distracting. A distracted mind will keep you up at night. Listen to soothing noises like wind chimes or thunderstorms; this is a great sleep aid.
Avoid using your bedroom for any activity besides sleeping and getting dressed. If you do a lot of other activities there, your body may begin to respond to the room with anxiety. Your brain can be reprogrammed, and you want it to know that your bedroom is only for sleeping.
Classical Music
While often any distraction can disrupt sleeping, such as television or music, consider some soft classical music. Many people swear that classical music helps them sleep. It is both soothing and relaxing, leading to restful sleep.
If insomnia is having serious effects on your life, consider cognitive therapy. Such techniques allow you to determine the erroneous thought patterns that are keeping you up at night. Cognitive therapy is also going to give people information on what they can do to follow sleep norms according to their age so they can meet their sleep goals.
Exercising earlier in the day can help you sleep. The morning can be a great time for exercise, too. You don’t want to get your metabolism revved up just before bed. Let your body wind down before sleeping.
Eliminate the caffeine or cease consuming them about six hours before bed. Caffeine doesn’t leave your body instantly. Find something else to drink at night that doesn’t contain any caffeine but is equally enjoyable. Avoid sugary snacks before going to bed, since sugar is an energy booster and will make you less tired instead of sleepy.
Write down your worries. Worrying about responsibilities during the day, can cause you to have issues when trying to sleep. Instead, write these problems and their solutions down so that you can put them in perspective. If you have a plan, you can sleep confidently.
A supplement called 5-HTP taken in doses of 100mg at night could help you sleep. This medication has been known to help those who are depressed to sleep better. Please consult your doctor before putting yourself on a supplement regiment so he can advise on dosage levels and monitor your progress.
Avoid taking naps. Naps can be enjoyable. As we get older, we appreciate good naps more and more. However, these naps can contribute to insomnia. Naps restore your energy and make falling asleep when you need to difficult.
A walk can help relax you before bed, but avoid high-level exercises. When you’re pumped up from a workout, there is a lot of adrenaline flowing. Exercise before bed time can really provide you with too much energy to the point where you can’t fall asleep.
Eliminate bright or harsh lighting in your room and opt for softer bulbs or invest in a dimmer switch. That is like when the sun goes down, and your body realizes that it’s time to sleep. You will start to get tired and when you turn the lights off you may just fall asleep quickly. The flickering of a TV screen has the opposite effect, so don’t watch at bedtime.
Sleep is always disturbed by the consumption of alcohol. All forms of alcohol initially have a drowsy effect, but eventually they do just the opposite. Therefore, you won’t be able to sleep through the night.
A warm (not hot) bubble bath before bedtime can help your muscles to slowly relax. When you get up and out, you begin to cool down, and this puts you right to sleep. This is why taking a hot shower or bath at bedtime is a good idea.
Keep sleep time to five hours max. Go to bed exactly at 10 in the evening and then get up at 3 in the morning. Napping throughout the day is not advisable. Soon after, your body will sense that the bedtime you set is the bedtime that’s expected. You can then add time to your sleep gradually to get to 7 or 8 hours a night.
Insomnia is incredibly frustrating. Luckily, it is possible to take control of your life and make the changes necessary to banish insomnia. The daily tasks you face need you to be at your best and that only happens if you get well rested at night.
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