If you have insomnia, you know that it can negatively impact your performance during the day. When you’re addressing your insomnia problem, you’ll likely consider over-the-counter sleep aids. Use the criteria below to help you determine whether an over-the-counter sleep aid can be helpful for you in treating your insomnia.
Create a structured bedtime routine and maintain it even on the weekends. Most people need between seven and nine hours of sleep. Get into the habit of going to bed and waking up at the same time every day. You will begin to sleep better when your body is adjusted to this routine.
If you’re always struggling with insomnia you may want to check on your clocks. If you are constantly staring at them, they will distract you. Don’t buy clocks with loud ticks or brightly illuminated.
If you take naps in order to catch up on missed sleep, you may in fact be harming your chances of getting proper sleep at night. Your mind associates darkness as well as a consistent bedtime with sleep. When you start taking naps, it can start to mess with your sleep patterns and your mind.
Even if you are very tired, resist the urge to sleep in on the weekends. If you let yourself rest for an extra hour or two, you could mess up your sleeping schedule for the week. Once you wake up, get out of bed. Do not allow yourself to fall back asleep or to stay in bed for a while.
Avoid activities that are too stimulating before you go to sleep. This includes watching TV, getting into arguments, or playing video games since they stimulate the brain. Any amount of mental stimulation will thwart your efforts to fall asleep. Rather, choose relaxing things before you go to sleep.
Though it may have some beneficial uses, cut your caffeine intake, especially at night. It is common for people to drink beverages with caffeine, often without realizing they are. Limit your drinking to water at night. When you avoid caffeine, your body will not be “amped” up when sleep is needed.
Do you suffer from the effects of insomnia? Do you take daily naps? If so, stop taking naps. Nappers find it difficult to get to sleep when bedtime rolls around. If you sometimes feel like you really need a nap, you should do so before 3 in the afternoon and make sure you’re only out for half an hour.
Keep your bedroom dark at night. Avoid clocks that light up and avoid sleeping with your tv on. Make sure the room is as dark as it can be. That is why you’ll be able to get to sleep more easily. Just make sure that you can keep the room as dark as you can.
If you suffer from insomnia, avoid taking naps! They give you energy in the afternoon, but cause you to not be tired at night. Try staying awake in the daytime so that you are able to sleep better at night.
To help you fall asleep quickly, exercise in the late afternoon. This will tire out your body, burning off the last of your energy and getting you ready to fall asleep. If you exercise too close to bedtime, you may find you are re-energized, so do it at least three hours before bed.
Many people have difficulty getting themselves to sleep at night. If you think you have tried it all when it comes to insomnia, try rubbing your stomach. This helps to settle your digestive tract and stomach, and has calming effect on your body. It is common knowledge that this will make your digestive system more efficient and support your weight loss goals.
If you are struggling to relax at bedtime, take a class in a relaxation technique. For example, join a yoga class and learn how to do each move correctly. You can also take a deep breathing class to learn the perfect method for calming your nerves when the time comes to sleep.
Avoid naps if you do not get enough sleep at night. Do a stimulating activity if you feel tired during the day. Walk your dog or do some sit ups. When you do go to bed, you’ll be ready to enjoy some rest.
Kava can help you with your stress. Studies have shown that kava can help lower stress levels, allowing you to sleep easily. Only start using this supplement when the doctor tells you it’s okay due to liver problems some people may have.
Meditate for 20 minutes before going to bed. This is the time to get rid of stresses and let positive energy surround you. You can get the negative energy out with every breath you take and after a while you should be able to get to sleep and stay that way.
Don’t think too much about sleep if you have trouble at night. While you do want to fall asleep if you suffer from insomnia, thinking about it too much can cause stress, making the problem worse. Instead of thinking about sleep, think about steps to take to feel more relaxed. Then sleep will come naturally.
If you’re unable to sleep, do something with your time. Read if you enjoy it. Use calming music to relax your body and mind. Don’t force your body to go to sleep, and it will be more likely to comply. Make sure to sleep every thirty minutes.
Take a ride to your doctor and talk to him about a potential sleep disorder that could be causing your condition. Sometimes, lack of sleep is caused by certain conditions like sleep apnea, night cramps and constant snoring during the night. Medication may be provided to keep these conditions under control.
Insomnia can really do damage to your ability to perform at your best. If you’re considering over-the-counter treatments for insomnia, it’s important that you understand what you’re taking into your body. Use the criteria discussed above to help you decide whether an over-the-counter sleep medication could be the right answer for you in treating your insomnia.