Do you feel tired when you get up each morning? Or do you not able to get to sleep? Insomnia can make you won’t want to do anything.
If you’re having insomnia troubles, you should speak with your doctor so you can see if it’s a medical condition that’s causing your problems. For example, headaches, diabetes or Restless Leg Syndrome can all keep you up at night. Once you take care of these things you can get great sleep once again.
Many people enjoy staying up late during the weekend. Try setting an alarm set so you wake at the exact same time each day.
Exercise more during the day to help fight your insomnia. Regular exercise can make you sleep easier sleep. Hormones can play a large part in your insomnia, so be sure you use exercise to help you sleep more.
If you can’t sleep at night, get out in the sun during daytime hours. Take lunch outside, or go for a walk. This stimulates the production of melatonin, a key sleep hormone.
Bank Hours
Sleep only as long it takes to feel fully rested. Don’t sleep too long in order to “bank hours” for lost sleep. Sleep only until you’re rested and do this on a regular basis. Don’t try to bank hours or take away from other days.
RLS (Restless Legs Syndrome) can make your legs feel uncomfortable. They may be twitchy or painful, and you might feel compelled to move them. The can exacerbate your insomnia, and help should be available from your doctor.
Avoid eating or drinking right before bed. Eating could actually stimulate your digestive system and drinking before bed can cause you to wake so you can use the bathroom. Don’t eat or drink anything for about 2 hours before your bedtime. Late eating can also cause excess dreaming during the night.
Do these things at regular times to let your body adjust and know when it’s time to sleep.
Many of those who experience arthritic pain also experience insomnia. Arthritis is a very painful condition that can make sleep elusive. A hot bath before bed along with deep breathing, plus some ibuprofen, can really help.
Many people that have arthritis also suffer from insomnia. The severe pain of this condition can keep you awake the entire night. If this describes your problem, try taking a hot bath, taking some ibuprofen, and ease you to sleep.
Write down the things that you do before you go to bed. Your journal may reveal patterns or problems that are stopping your sleep. When you see everything laid out on paper, you can fix the issue.
If you have insomnia, write in a journal before bedtime. Carefully list out the different activities you find yourself doing when it’s time for bed. After doing this for awhile, start looking for patterns that are keeping you from sleeping. If you find out what is causing your insomnia, get rid of it as soon as possible.
Don’t bring your laptops or tablet into your bedroom. You may want to bring them into bed, but they can keep you up. If insomnia is a problem for you, you should turn them off about an hour before you sleep. Let your body have time that it needs.
If your mattress is not firm, you must change it. A nice firm mattress will help support your body and allow it to relax. When your body spends an entire night fully supported by a good mattress, you are sure to feel better overall in the morning.Mattresses are rarely cheap, but they are an important investment.
When you get in bed, use hot water bottles. Your body can release its tensions from the hot water bottle’s heat. This could be what you need when your insomnia is giving you trouble. One thing you can do is put a hot water bottle on your tummy. Breathe deeply and relax as the heat dissipates throughout your body.
One thing that you have to think about when trying to get past your insomnia is to not to force sleep on yourself. You may benefit from just heading to bed when you feel tired instead of trying to follow a regular schedule that does not correspond to your internal clock. This may seem contradictory, but many try forcing themselves to sleep when waiting a bit could help.
Don’t stress when you lay down for bed. Many people toss about thinking on the day and can’t sleep. It is better to set aside some time out and examine why you are not sleeping. Doing this will keep you from feeling pressured to think about problems when you really should be sleeping.
Be sure to consult your doctor before using OTC sleep aids. This is even more important if you expect extended use. You are likely to find many things safe on irregular occasions, but regular use over time can tax your body.
Your sleep environment could be causing your sleep. Is your sleeping room cool, quiet and dark? If outside noise is bothering you, use a white noise device to try and mask it out. The fan can also help make sure you stay cool you. Use curtains or a sleep mask to block light.
It is wiser to speak with your doctor and learn of anything they can advise.
For many people having difficulty getting to sleep, quieting the endless deluge of thoughts going through their heads is a big obstacle. These thoughts can make it difficult to go to sleep. Just distract your mind from those anxieties. Playing some ambient noise like thunderstorms or wind chimes helps distract the mind, allowing many people to fall asleep.
Cherry Juice
Cherry juice contains melatonin in it which is naturally occurring in the body. Research indicates that those who consumed cherry juice twice daily had an easier time falling and sounder sleep. Tart cherry juice are most beneficial.
Don’t stuff yourself, naturally, because this will make you feel uncomfortable. Fruit or crackers, or something high in carbohydrates can help you get a better night’s sleep. It can trigger the release of serotonin to help your body relax.
Being hungry can cause you from getting sleep. If you’re hungry just before going to bed, try eating a bit of fruit or some crackers before sleeping.
Stop Smoking
Write in a diary every day. Use it to keep track of your activities and the meals you eat before going to bed. Write down how much you sleep, too. When you understand the factors that get you less rest or more, you can make the changes you need.
Do you currently have trouble sleeping? Do you smoke or two? Your smoking could be causing you to have sleep issues. Nicotine is a type of stimulant and that’s the last thing you should have in your body when you need to sleep. If you don’t want to stop smoking, the least you can do is stop smoking several hours before bed.
Do you think any of these ideas can apply to your life? Are you ready to try them out for better sleep? You’ll find that sometimes even the simplest changes in your life can have the most incredible effects.
Don’t worry at bedtime. Worry about things at a different time of the day. It is common for people not to sleep well due to an active brain that refuses to switch off. Why don’t you think about those things at times other than bedtime? You will be able to rest better at night because you have already thought things through.