Your body’s health is impacted tremendously by how much sleep you get each night. Your mental and physical health is also affected by the amount of sleep that you are able to get in a given night. Beat insomnia with the tips below.
Talk to your doctor to see if a health condition is keeping you up. For example, headaches, diabetes or Restless Leg Syndrome can all keep you up at night. Treat these conditions as soon as possible to prevent insomnia.
Try to wake up slightly earlier than usual. Waking up half-hour earlier can make you fall asleep faster at night.
Don’t drink or consume food near bedtime. Eating could actually stimulate your digestive system and keep you from sleeping while drinks could keep you running to the bathroom. Don’t eat for a minimum of two hours before going to bed. Late eating can also cause excess dreaming during the night.
You may stay out late on weekends with friends. Odd sleep patterns can eventually cause insomnia. Use an alarm to ensure you get up daily at a certain time. This is going to be a habit within weeks, which leads to a stable sleep routine.
Getting a little sun in the daytime may help you sleep at night. Try enjoying your meal break outside or taking a short walk. This helps your body to make melatonin to help you sleep easier.
Try sleeping with your body facing north to south plane. Keep you head pointing north. It sounds crazy to some, but many people swear to the practice.
When your legs can’t relax, you have Restless Leg Syndrome. You may find that they hurt or twitch at night. As a result, you move them around the bed constantly. This can cause insomnia, and a doctor might be able to provide a solution.
Herbal Tea
Warm milk may help you go to sleep, but there are some people who don’t like or can’t tolerate dairy products. You can also try herbal tea instead. Herbal tea consists of natural ingredients that calm the body.
Leave tablets and laptops out of the bedroom. You may want to bring them into bed, but they often worsen sleep. Stay off of gadgets such as these for an hour or so before going to bed. Give your body time to relax.
It is much more difficult to sleep when you don’t feel tired. If your job is sedentary in nature, make sure you take breaks and move about throughout your day. Getting some extra physical activity through exercise during the day will help you sleep better at night.
One thing you need to consider when you’re trying to get past your insomnia is to not to force sleep on yourself. You should go to bed when you are physically tired.This may seem contradictory, but forcing yourself to go to sleep at a time when you are not tired is just pointless.
Talk to your doctor before taking anything over the counter for your insomnia. This is particularly important if you plan to use it long term. It can be safe in small doses, but dangerous to use over time.
Go to your bed at the same time every night. Whether you’re aware of it or if you’re not, your body craves a routine. Your physical body works best on a set schedule. If you lay down for sleep at a consistent time of evening, your body will start to relax and unwind at that hour every night.
Read about side effects and dangers of sleep medicine before you consider taking it. Sleeping pills can work short-term, but prior to taking anything you need to speak with your doctor first. You should also read up on the dangers and side effects on your own.
Keep a sleep diary. Write down what you’ve eaten that day, if you exercised, and how your mood is. Compare what your day was like to the amount of sleep that you got that night. When you understand how sleep works, you can begin to get enough of it.
Exercise should help you get more sleep at night, but only if you do it more than a few hours before sleeping. Getting your exercise in the morning hours is probably best. You don’t need your metabolism revved up before bed. You want you body to be able to wind down naturally.
A glass of warm milk right before sleeping. Milk has a sedative in it that’s natural and can allow your body to release melatonin which makes it easier to sleep.
Noise can cause insomnia for many people. Even the slightest noises like a ticking clock can be enough to cause people not to fall asleep. Remove all noise makers from your bedroom. If your home is in a noisy area, white noise machines may provide relief.
Have you ever heard about parents using milk to children to help their kids get to sleep? This also an effective idea for insomniacs. Milk reduces your stress levels and relaxes your nerves; its high calcium content is particularly effective. This helps you fall asleep.
Don’t eat a meal prior to going to bed. Heartburn or acid reflux can keep you up. Eat your last meal several hours before going to sleep.This allows your stomach time to settle and be properly digested.
Did you know you can rock yourself to sleep? Put a rocker in your room, and before bedtime, slowly rock for a little while. Put on some soft music while you rock, to boost relaxation.
Peaceful Scenery
It’s easy when your mind is constantly racing with all the thoughts that go through your mind on a given day. Try focusing on peaceful scenery or gentle thoughts. Clear your mind of all other things; only think about things which are picturing that peaceful scenery.
When you are headed to sleep, turn your clock face away from you. This is not a huge distraction, but it affects sleep patterns for many people. You should keep it near you to be able to shut the alarm off, but flip it a different way so you’re not facing it.
You need sleep to keep your body healthy and balanced. An occasional sleepless night is not a problem, but it doesn’t take many for negative effects to show. The tips here can help you get back on track to good health.