Nearly every animal must sleep. Seven or eight hours is the recommended amount of sleep that humans need. If you are unable to get a decent night’s sleep, you are probably suffering from insomnia. If insomnia is present in your life, it’s a serious issue. These tips can help you sleep again.
When you cannot sleep due to insomnia, try some warm fennel or chamomile tea. It can be quite relaxing. Herbal tea does have ingredients that help relieve any stress and let you get to sleep.
If you have insomnia, you should see a doctor to try to rule out major medical conditions that may be causing it. Restless leg syndrome, migraines and clogged breathing passages can all prevent a good night’s sleep. Once these get treated, you should sleep well once again.
Let your anxieties drift away. Exercising each morning helps reduce your stress levels. Do not exercise at night because your body will be hyped and ready for anything but sleep. Late in the evening, consider yoga practice or even meditation prior to calling it a day. Relaxation methods such as these are helpful in stilling the waters of an active mind.
Exercise is good for insomnia. It may not be something that’s clear to you, but insomnia is something that office workers deal with more than people whose work is physically difficult. It is sometimes necessary to tire your body out to achieve the rest needed daily. At the least, you should try walking a couple of miles after you’re done working.
Exercise during the day to help fight your insomnia. Regular exercise keeps your whole system in order, balancing hormones. Hormones can play a large part in your insomnia, so exercise more and sleep more.
Try getting up slightly earlier than you have been. You might be surprised to discover that even a half-hour of wakefulness makes it easier to fall asleep the following night. Figure out how much you’re needing to sleep and then work with that so you’re able to get to bed faster every night.
Aromatherapy can be a great idea, especially with scents like lavender or vanilla. Create a soothing atmosphere by your bed with gently scented potpourri and candles. You should feel less stressed and more rested. Lavender is a good scent to try when you need sleep.
Avoid eating and drinking right before bed. Eating stimulates your digestive system and drinking before bed can cause you to wake so you can use the bathroom. Two hours prior to bedtime, have a final snack and drink. Late eating is even known to cause excess dreaming during the night.
To avoid insomnia problems, remember not to drink beverages within the 3 hours preceding your bed time. Drinking will make you have to get up and urinate. This little interruption to sleep alone is enough to get insomnia going into full-swing, so don’t drink within a few hours of your regular time of turning in.
Sleep with your body laying north to south. Your head should be to the north and your feet to the south. When your body is better aligned with the magnetic fields of the planet, you’re more in harmony with Earth. While it may seem a little odd, it does work for a lot of people.
Leave your electronics out of the bedroom. They’ll keep you up all night, if you let them. Turn these devices off about an hour before bedtime for the best results. Relax your body.
If you have trouble sleeping, try rubbing your tummy. It’s more than just a good old-fashioned belly rub–it’s also a tried and true trick for getting more sleep. You’ll relax and your digestion will improve. This is a good first step if your insomnia is related to digestive issues.
Bedrooms are for sleeping and getting dressed, period. If you get angry in your room, watch tv or other things, your brain will think that activity is related to your bedroom. You can retrain your brain to consider it only a place to sleep by only sleeping there!
Your environment could be the cause of your insomnia. Is the bedroom cool, quiet and devoid of light? Heat, noise and light all can cause you to stay awake when you want to sleep. If there is uncontrollable noise around, use white noise to drown it out. A running fan is one example of this. The additional benefit of a fan is that it can help cool and relax you as you sleep. Sleep masks or thick curtains can be used to block the light out of your sleep space.
Go to bed at the same time every night. We are all creatures of habit when it comes down to it. Your body performs best when it has a schedule. When you sleep at a set time each night, your body starts to relax.
Keep a journal of your concerns. Thinking obsessively about your obligations causes stress and can interfere with sleep. Write down what is bothering you and this can help you put them into perspective. A good plan can help reduce stress.
Caffeine can be a huge cause of insomnia. It stimulates the body and metabolism and will interfere with healthy sleep patterns. Perhaps you are unclear about the time of day when you should cease to consume caffeine. Don’t drink caffeine after about two in the afternoon.
Have a small snack to feel drowsy. Just a slice of toasted whole wheat bread with honey will do the trick. Add some warm milk, and you’ll start getting sleepy in about half an hour.
Warm milk before bed could be a natural sleep cure that helps you. Warm milk is an all natural sedative that relaxes your body and helps it release sleep inducing melatonin. That will help you wind down and feel ready for sleep.
Insomnia can make sleep aids very desirable and tempting, but use them with caution, given how many of them are addictive in nature. Sleeping pills are a last resort. Your doctor may be able to help you get to sleep without pills.
Write down your worries. If you focus on them too much, you will have trouble sleeping. It is helpful to write down any problems that are on your mind along with methods for resolving them. This technique will help decrease stress and allow a more sleep-filled night.
Turn the lights down before you go to sleep. This is similar to the sunset and your body will realize it is time to sleep. You will begin to relax and become drowsy, then when the lights go off, you’ll be able to fall 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.
You may have trouble sleeping due to a lack of tryptophan. Cottage cheese, tuna and turkey contain tryptophan, so consider a bedtime snack made from these foods. A 5-HTP supplement can be very beneficial too. Serotonin made from tryptophan is what helps put you to sleep.
Take a look at your regular lunch and make sure it’s high in protein and low in carbs. If you put away a ton of carbs at lunchtime, your afternoon gets sluggish, giving you a refreshing feeling just before bed, which is not when you want it.
Don’t engage in vigorous exercise right at bedtime. Exercising excites your body and if you do not sleep well, you should not exercise the few hours before you plan to go to sleep. You will sleep better if you are calm before going to bed.
Breathing exercises may help you fall asleep. Lay down, and relax your body slowly. Inhale through your nose, hold the breath, and then exhale through your mouth. Practice deep breathing for five minutes for total relaxation.
A stuffy or runny nose makes it almost impossible to enjoy restful sleep, especially if these conditions occur the moment you lay down. Find what is causing it. You might be allergic to something and need to treat it. Replacing your pillows and getting an air filter can also purge your bedroom of allergens.
Have you checked your magnesium levels? Most folks do not get enough magnesium; a supplement can help. Consider a calcium/magnesium pill once a day to see whether or not that helps to perk you up. These pills are easy to get and are cheap at drug stores.
Open a window in your home or apartment. You will find that fresh, natural air can really help when you want some sleep. If you make it so your room is around 60F inside, it will help you sleep. Have blankets nearby in case you get chilly.
Exhaustion and sleep deprivation makes napping look very attractive. However, don’t nap if you have insomnia. Get a regular sleep schedule and avoid napping. Daytime napping can actually sap the effectiveness of your nighttime sleep.
Studies show that people can rock themselves just as parents rock babies, to get them to sleep. Rock in a chair a bit before bed. Try some soothing music while you rock. That will help you relax even more.
Sleep in a dark room. It has been proven that darkness facilitates sleep. Turn off the nightlight, avoid leaving the TV on at night and close your blinds. Even low levels of light from outside can make sleep hard to come by.
What’s your magnesium like? Magnesium is something that many people don’t consume enough of and taking supplements can help. Take a magnesium pill daily to help yourself out. The supplement is inexpensive and can be found at most drug stores.
Not all of these tips will work for everyone. You have to test each, one by one. Do not stress, insomnia is a temporary setback that can be beaten. As your sleep becomes more restful, you’ll be happy you made the effort.
Get all of the electronics out of your bedroom. It can be harder to fall asleep with a computer or TV in your room. Even keep your personal cell phone in a different room. Your room needs to be a place solely for sex and sleep. You can use all your electronics and toys elsewhere in the house.
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