Humans should get between seven or eight hours of sleep a night. If 3-4 is hard for you, insomnia could be a reality for you. This is not a big problem. Here are some tips so you can get back to sleep.
Another great thing to do if you are having trouble sleeping, is to exercise more. Experts all say that exercising can help your metabolism, and that allows hormones to be regulated which leads to sleep. Hormones have a lot to do with causing insomnia, so be sure you use exercise to help you sleep more.
Keep to a sleeping schedule as best as you have insomnia. Your body’s internal clock will cause you to be sleepy at around the same time. If you pay attention to that clock and try to sleep regularly when you feel you need to sleep, you can overcome your insomnia.
Practice deep breathing deeply when you are in your bed. Deep breathing can go a long way when it comes to relaxing your body. This may give you finally find that sleep you want. Take long deep breaths for awhile.Breathe in through your nose and out via your mouth. You might find that you are actually ready for sleep within a few short minutes.
Set your alarm so you can wake up earlier than usual if you are dealing with insomnia. You might wake up groggy, but you’ll have an easier time going to bed the next evening. If you get up an hour early, you will be able to get to sleep the next night.
Write down all of your pre-bedtime activities. Your journal might show some thoughts and activities that get in the way of a good night of sleep. When you know the root of your problem, you’ll be able to avoid the problem.
Your bed may be the cause of some of your sleep issues. You should be comfortable bed. If your bed is too hard or even too soft, this may be why you’re not able to sleep well. A third of life is spent in bed, so the right mattress is vital.
The ideal amount of sleep is enough to let you get up feeling fully rested. Don’t overdo it because you didn’t get enough sleep the night before. Each time you sleep, don’t worry about how little sleep you had the night before or expect to have the next night. Just sleep, and wake when you are rested. It is not useful to save up sleep hours or take them away from other days.
Your sleep environment could be the cause your insomnia. Is your bedroom cool, quiet and devoid of light? If you can’t control outside noise then you should get a white noise maker, like a fan, such as an electric fan. The additional benefit of a fan can help cool and relax you as you sleep. Use blackout curtains or wear a sleep mask if you need to block light.
Does laying down in bed make your nose run or clogged? You can also replace your pillows or use an air filter.
Keep an eye on both the ventilation and temperature conditions in your bedroom. It’s easy to get uncomfortable in a bedroom that is too stuffy or hot. All of this can make your sleep even more challenging. Your thermostat should be around 65F for good sleeping. Also, use blankets in layers to give yourself more flexibility in adjusting your environment to the most comfortable level.
Fresh air is often be the best thing for a good night’s rest.If the outside temperature is around sixty, you have the perfect temperature for falling asleep. Keep extra blankets nearby if this is cold to you.
Don’t eat a big meal that’s large prior to bedtime. Heartburn after the meal can keep you up all night.Eat your last meal several hours before going to sleep.This allows your food to settle before bed.
RLS (Restless Legs Syndrome) can make your legs feel uncomfortable. You might feel like you have to move them because they are twitching. Restless Leg Syndrome can cause insomnia.
Speak to a doctor about the medications you have to determine whether they might be causing your sleep issues. You might try changing drugs or going off of one completely. Sometimes a prescription which doesn’t even say they cause insomnia could be what’s wrong.
Did you know that you can rock yourself to sleep? Rock gently in a chair a couple of minutes to relax your body and your mind.
Breathe deeply when you are in bed. It can help prepare your body for sleep. Doing this may just help you get to the point where you relax enough to fall asleep. Practice deep breathing techniques. Make sure that you inhale through your nostrils, but that you exhale through your mouth. You might even be ready for sleep in as little as a few minutes.
Being hungry before bed can cause you from getting sleep. If you are a bit hungry before you go to bed, eat a small snack before going to bed.
Some of these tips might not work for your insomnia. That is why you have to try them all. Keep the faith, and know that insomnia is just a temporary state for you. Once you have the right tools, you will be on your way.
If aromatherapy is not something you’ve tried yet against insomnia, then it’s time to go shopping. Try getting some potpourri or candles with soothing and soft scents to set by your bed. You should feel less stressed and more rested. Try something light, like lavender, and you should find sleep comes more easily.