The curse of insomnia is difficult to shake. Insomnia could be the result of past trauma or injury, or could come on suddenly with no known cause. Emotions, like fear, anger or joy, can cause insomnia. If you want to beat insomnia, keep reading for excellent ideas.
Staying up late is enjoyable for some. However, an erratic sleep schedule can sometimes lead to insomnia. Set an alarm to help you wake up at a set time, daily. A habit will occur when you do this for several weeks, and a sleep routine is the result.
Try waking up a little earlier than you typically do. That extra 30 minutes to an hour a day of wake time might be just enough physically to tire you out at the end of the day. Figure out how many hours constitute the ideal amount of sleep for you, and then go with that consistently.
Limit your consumption of food and fluids as you prepare for bed. Eating can get your digestive system all worked up and drinking will fill up your bladder. You should be done eating and drinking about two hours before going to bed. Eating too late at night can also cause some weird dreams.
Check out aromatherapy. An assortment of potpourri and candles should be set up in the bedroom. Aromatherapy is a known winner in stress reduction and busting up insomnia. Light scents, such as lavender, will help you drift off to sleep.
Tryptophan, a natural sleep inducer, can be found in many foods. You may find sleep comes more easily if you have a few tryptophan-containing foods before going to bed. Turkey, eggs, cottage cheese, warm or hot milk, and cashews all have tryptophan. While warm milk is effective, the same cannot be said for cold milk.
Stimulating activities prior to bedtime must be avoided. Video games, TV shows and lively discussions provide stimulation to the brain. You will experience sleep problems when your brain is stimulated. Opt for things that will relax you and prepare you for sleep.
You shouldn’t have a lot of stress that you’re dealing with when you’re trying to get to sleep. Relax as much as possible to hasten your sleep. You need to have a relaxed mind and body to fall asleep. Some techniques such as meditation, imagery and deep breathing can help.
Getting a massage prior to laying down can help your insomnia. A good massage is able to still the mind and calm the muscles. Try to trade nights with your partner in order for them to rest, too. You don’t have to do an intense full body massage, as 15 minute foot massages work well.
As you know, insomnia can be directly related to caffeine intake. Caffeine is easy to find in many foods and drinks, but it speeds up the metabolism and interrupts sleep patterns. You might not be aware how early you need to quit drinking anything that contains caffeine. If you suffer from insomnia at night, don’t consume caffeine after 2 PM to get a good night’s rest.
Eliminate drinks that contain caffeine or stop drinking them about 6 hours before your bedtime. Drink decaffeinated beverages, or have herbal teas that have soporific effects. You might also try to not eat sugary treats before bed because the boost of sugar can give you a kick of energy right when you should be asleep.
Keep a journal of your concerns. Constantly thinking about what you have to do is stressful and can keep you from falling asleep. Try to write down all the things bothering you before to bed so you can rest easy. By having a plan you can lessen the stress, helping you sleep better at night.
A snack can help you fall asleep. Whole wheat toast topped with honey makes you drowsy. Milk can help you get sleepy, usually within about 30 minutes of drinking some.
If insomnia is an issue, do not take part in exercise right before bed. Exercise causes your body to get excited, which prevents you from sleeping. It’s better to be calm at bedtime so you don’t have to fight with insomnia.
Those who take 5-HTP supplements for sleep should consider taking 100mg tablets only. It has been found that taking the supplement at these lower levels have helped those battling with depression to achieve a better night’s sleep. Discuss the use of this supplement with your doctor prior to taking it so that your dosage can be monitored.
If you suffer from insomnia, cherry juice is a natural sedative. Studies have proven that people who consume cherry juice daily sleep better. A tarter flavored juice is the best.
People say you should avoid eating too close to your bedtime, but if you are hungry, you won’t rest either. You don’t want to eat too much, but a small healthy snack can be enough to hold you over until the morning.
PMS can cause insomnia. Speak with a doctor to see how to better control your menstrual cycle. If you are able to manage it or even halt it, your insomnia may be cured.
Keep your cell phone turned off during the night! Silencing your cellphone can help get rid of the unexpected texts about items that can wait until morning. Avoid keeping yourself awake with this type of diversion at night. Turn your phone off and leave it in another room if you are tempted to check it before going to bed.
Magnesium supplements help the body relax at bedtime. Take the pill a couple of hours prior to bedtime to help you feel sedated and ready to sleep when you climb into bed. You may find it just as effective to snack on foods with a high magnesium content (e.g. romaine lettuce or whole-grain breads) before you get ready for bed.
You cannot beat insomnia without help. You may not find success by yourself, so seeking help through articles like this shows a willingness to embrace change. All that remains is to make use of these tips to ensure you get a good night’s sleep.