Want Answers For Your Insomnia Problems? We Have Them

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Sleep can be something that you struggle with at night. If you have that happen to you on a regular basis, you probably have insomnia. If this is you, this information may help you get the sleep you need.

Sleep long enough to feel well-rested. Don’t oversleep to try and make up for missed sleep. Just sleep until you are rested, and do this every night. Avoid the fallacy that you can make up sleep or bank hours.

Try to rub your stomach. Insomnia is relieved in some people when they get a nice tummy rub. You’ll relax and your digestion will improve. This is a particularly effective technique to try if your insomnia is stomach related.

TIP! If you have insomnia, you have to go to your doctor to make sure that there is no medical reason for your condition. There are many different conditions that can be the culprit.

A mineral that can help many people fall asleep is magnesium. Magnesium can help to sooth your mind and body. You can eat fish, beans, pumpkin seeds or brazil nuts to get more magnesium. An extra benefit of getting enough magnesium in the body is that it also helps with muscle cramps.

If is very hard to sleep when you are just plain not tired. If your job is sedentary, take a lot of breaks where you get in physical movement. Getting some extra physical activity through exercise will help you feel more sleepy at bedtime too.

If you want to experiment with an OTC sleep remedy, consult your doctor about the safety of doing so. This is even more important if you expect extended use. You might discover that it’s only good for short-term use and dangerous to use long term.

TIP! Sleep enough hours for yourself to feel rested. Don’t try to sleep longer to make up for the past, or to make up for sleep you will miss in the future.

If your mattress is not firm, change it. A nice firm mattress will help support your body while you sleep and you can fully relax. Additionally, you entire body is going to feel more ready for the day after a night on a surface that supported it. An expensive mattress can be hard to afford, but a sleepless night is even worse!

Do not force sleep if you’re an insomniac. Instead of attempting to sleep at certain times, only sleep when you feel sleepy. This may seem to be contradictory advice, but when sleep is forced it is less likely to happen.

Don’t worry near bedtime. A great idea for handling insomnia is to set a certain time to worry, preferably earlier in the day. Many people toss a lot in bed as they relive the stresses of the day. It is worthwhile to take some time out and examine why you are not sleeping. Then, when you get to bed, you’ll be much calmer.

TIP! Get up a bit earlier than normal. Even 30 minutes of extra wake time during the day may be enough to make you tired at bedtime.

Are you worrying too much to sleep? If you are thinking about paying bills the next day, try to do this before you go to bed so that you can relax better. Deal with as many stresses as you can throughout your day. Try to get everything accomplished before you go to bed.

Cognitive Therapy

Cognitive therapy should be considered if you are getting a serious case of insomnia. This kind of therapy is going to help you figure out what you’re doing wrong and how your thinking is affecting you when you’re trying to sleep. Cognitive therapy gives you information like sleep norms and changes that go along with age, so you can establish some sleep goals.

TIP! The orientation of your body at night can have an effect on the quality of your sleep. Put your feet towards the south and your head to the north.

A glass of warm milk may be exactly what you need to get off to sleep at night. A natural sedative is contained in milk that releases melatonin. Melatonin helps with the regulation of sleep. Warm milk is a childhood favorite that is well known for its ability to help people relax and sleep well.

The environment you sleep in may be causing your insomnia. Is this room cool, quiet, and dark? Your ability to both fall and remain fully asleep can be compromised by warm temperatures, illumination and sounds. If there is uncontrollable noise around, use white noise to drown it out. A running fan is one example of this. Having a fan on you will help you stay comfortable, too. For respite from light, install blackout curtains or don a satin sleep mask.

If you want to fall asleep, sometimes a snack can help you. Add a little honey to some toast for a filling, but relaxing, snack. If you include a nice warm glass of milk, you are bound to start feeling drowsy within a half an hour.

TIP! Leave your electronics out of the bedroom. You may want to bring them into bed, but they often worsen sleep.

A tryptophan deficiency might just be what is keeping you awake. This nutrient can be found in cottage cheese, turkey and tuna, so try to add those to your bedtime snack. You can also use a 5-HTP supplement in order to get the job done. Sleep is aided by serotonin and this can be created by the tryptophan.

For those taking 5-HTP supplements as a sleep aid, a 100mg dosage may be the right amount. Such a low dose is known to help depressed individuals get better sleep. Always speak to your primary care physician, however, before taking anything.

Does insomnia keep you up at night? Do you nap daily? If so, stop taking naps. If you nap in the daytime, it can be harder to sleep at night. If you are really exhausted and must sleep, make sure you do so prior to 3:00. In addition, don’t let your nap last longer than half an hour.

TIP! Make sure to get to bed at a similar time each night. We really are just creatures of habit, whether we realize it or not.

Why not open up a window or two? Drowsiness can be triggered by fresh air. When you do this, be sure your temperature is around 60F, an ideal temperature for going to asleep. Be sure to have extra blankets available in case you get chilly.

When you’re about to sleep, set an alarm so you can get up at a decent hour. Don’t sleep too much, since that can hurt you the next night. Getting eight or so hours is enough for most people.

After going over the article you just read, you may now realize that insomnia is something that has a lot to it. Now that you’ve learned some tips about insomnia, you’ll be ready to start fighting your problems. Rather than struggling through the night, use the tips here to help you.

TIP! While television should generally be avoided if you are battling sleep problems, think about turning on classical music. Some people claim it helps them sleep better.