What are the ways in which insomnia affects your life? Do you find it hard to stay focused and alert during the day? Do you move a lot at night trying to fall asleep? Use these tips below to help your insomnia.
Keep to a strict sleep schedule. Your body’s internal clock causes you to sleep at around the same times each night. By heeding this clock and retiring when you need to, your insomnia can be a thing of the past.
Switch off electronics, like the television and computer, about 30 minutes before sleep. These electronics are quite stimulating. Once you turn them off, your body will begin to prep itself for sleep. Get into that routine, and you will be better off for it.
Try getting some physical exercise. People with sedentary jobs are more likely to be affected by insomnia than those with more physically demanding jobs. You need to get your body tired to sleep well. At the least, try walking a couple of miles in the evening.
Try sleeping with your body in a north to south plane. Your feet should be pointing south and head pointing north. This actually aligns your body with the planet’s magnetic field, essentially putting you in more harmony with the Earth itself. While it may seem a little odd, it does work for a lot of people.
Many arthritis sufferers also suffer from insomnia. Arthritis pain can keep you tossing and turning all night. If you have this problem, a hot bath, relaxation exercises or even taking ibuprofen before bed may help to ease your pain to let you fall asleep.
Aromatherapy is one tactic that may assist with your insomnia. Burn a soothing candle, use fabric softener containing lavender scent or find a air spray to use on your bedding. Aromatherapy is something that can help you not to be stressed which can help you with insomnia. Sleep can come more easily when light scents like lavender are used.
Warm milk helps many people go to sleep, but not everyone likes it or tolerates dairy items. A soothing cup of tea steeped with herbs makes a good alternative. The natural ingredients in herbal tea soothes your body. Your local health food store can help you select a blend targeting your specific needs.
Stick to a routine bedtime. Human beings are creatures of routine, whether they know it or not. Your body thrives on a schedule. If you go to bed at a certain time each evening, your body will begin to relax around that time every night.
Classical music can help you fall asleep, unlike television or other distractions. A lot of people have managed to get rid of their insomnia by simply playing some classic music before going to bed. Classical music is very relaxing, soothing and will help you go to sleep.
Examine the condition of your bed. Are your sheets comfortable? Are your pillows supportive? Is your mattress old, saggy or uncomfortable? Then it may be time to get a new mattress or new bedding. You will feel more relaxed and ready for sleep.
Try to limit the amount of stress you have before bedtime. Try a relaxation technique that can help you get to sleep. It’s crucial to finding quality sleep for your body and mind to relax. Incorporate techniques such as meditation, imagery and deep breathing exercises.
If you are having a hard time sleeping at night, try adjusting the time you get up in the morning. Adjust your alarm by 30 minutes to see how it impacts your ability to fall asleep at night. Once your body adjusts and you find yourself falling asleep naturally, going back to your normal wake-up time will be a simple change to make.
For treating debilitating insomnia, cognitive therapy may be the solution. This therapy can help you to gauge what is contributing to your sleeplessness and these can then be corrected. Cognitive therapy also provides patients with information such as sleep changes and sleep norms that are age-related and can help set reasonable sleep goals.
If you’re having trouble dropping off, a shortage of tryptophan might be to blame. Eat cottage cheese before you go to bed to get your levels back up. You may even try a 5-HTP supplement. Serotonin is made of tryptophan; a chemical that will help you sleep.
Just because it is time for bed doesn’t mean you should try to sleep. You’ll sleep better if you wait until you’re actually tired. That will cause you to hit the pillow and pass right out.
When you are about to hit the sack, set your alarm clock to the ideal time you would like to wake up. Too much sleep can be detrimental as well. The average grown-up needs between six and eight hours each night.
Before bed, dim your lights. This can help your body to acclimate to the cycle of daylight and darkness. At first you will relax, followed by becoming drowsy. Once the lights are shut completely off, you should be able to drop off right to sleep. You get the opposite effect from watching TV, as screen flickering is just like a high noon sun. So, make sure you don’t watch TV the last 2 hours before bedtime.
Try a little deep breathing before bed. Lie on your back, then relax your muscles. Inhale, slowly filling your lungs, and hold your breath for a few seconds before slowly exhaling. If you keep this up for five minutes, you’ll find yourself much more relaxed and prepared for a good night’s sleep.
Remove all electronics from the bedroom. Having a computer or a TV in your room is going to make it more difficult to fall asleep. Leave the cell phone in a different room at night. You shouldn’t use your room for more than anything except bedtime activities. You can play with your electronics anywhere else in the house.
Insomnia can be “cured!” All it takes to beat insomnia is a few simple lifestyle changes along the lines suggested above. If you are willing to change, sleep will no longer be so elusive.