Is there a single answer to solving insomnia? Is there a pill I can take which will make me have a great sleep night after night? Sadly, there is no such prescription or piece of advice which works for everyone, but the techniques listed below can be used together to create a successful strategy.
If insomnia is a frequent visitor in your life, then you need a bedtime ritual or process that is steady. Experts agree that rituals help give your body and mind cues that sleep is to come. That causes you to become drowsy by the time the ritual is over.
There are a number of methods you can try in order to help you sleep. You could try some muscle relaxation techniques, which there are CD’s for. Yoga can relax the mind as well as the body. Deep breathing exercises are another great way to help your body relax, and rid your mind of stress.
For people who are having trouble sleeping, sometimes changing the things they do during the day will help them sleep at night. One thing that will help them sleep is to cut out any exercise before going to bed. Exercise will stimulate the body and increase the heart rate, two things which are not helpful in falling asleep.
If you have had insomnia for many nights, think about heading to the doctor. While insomnia is usually only temporary, it can be caused by an underlying medical issue. It’s a good idea to visit your physician to ensure that nothing major is going on.
Yes, drinking can make you feel sleepy and even knock you out, but when you wake up at 3am with a massive headache, you still won’t get a good night’s sleep. Avoid drinking if you have sleep issues as it can cause insomnia, frequent bathroom trips and a horrible hangover.
Get up after half an hour. If you can’t sleep, don’t lay there for hours and hours. Get up and move to a nearby chair and read a little or try an activity. Do a very lowkey set of activities for a little while, and when you feel sleep, try again.
There are many medications that can cause insomnia. Some of these include: antidepressants, diet pills, medications that contain caffeine, such as Midol, diuretics, thyroid and medications for hypertension. If you are suffering from insomnia, and take any medications, ask your doctor, or pharmacist, if any of ther may be causing your insomnia.
Getting a good night’s rest each night begins with having a schedule and sticking to it. Turning in and rising at the same times each day and night will regulate your system. Limit the time in bed to eight hours, and your sleep improves.
If falling asleep is a regular problem for you, check out your bed. You should have a comfortable bed. If your bed is too hard or even too soft, this can prevent you from sleeping. A third of your life is spent in a bed, so it should be a comfortable place.
Do some aerobic exercises four to six hours before you go to bed. This has been shown to help people sleep a lot better. Be careful about the time because exercising too early will have no effect on your sleep patterns and doing it too late will make it harder to snooze.
Your pet may like to sleep with you, but he or she may be interfering with your sleep. Cats and dogs are often active very early in the morning, and tend to move around a lot in bed. They may wake you up during the night without you realizing it. Some pets sleep more soundly than others, though. Use your best judgement.
Smoking stimulates your body, so don’t do it near bedtime. In fact, it’s probably difficult for you to not smoke in the evening, so you are better off just to quit entirely. It will take a few months for your body to purge the toxins and get back to normal, but it will leave you feeling amazing.
If your room temperature is far too warm, there is a chance that this will make it hard for you to sleep. While you want your room to be at a great comfort level, avoid cranking up the heat when it is time for bed. It should be at a neutral temperature and you can cozy under the blankets if you need more heat.
Drinking can cause you to fall asleep, but it also leads to waking in the middle of the night with insomnia, headaches, nausea and going to the bathroom frequently. Your best bet is to avoid alcohol entirely if you want to have a good night’s sleep frequently, so drink milk, juice or tea instead.
See if biofeedback works for you. You may consult a therapist for the initial session and then take the CDs home with you to listen to at night. Biofeedback helps you relax by focusing on each part of your body and releasing stress from it. It can be very effective if you are committed to it.
As you try to fall asleep, visualize a peaceful scene. It could be the waves lapping up on a beach at sunset, a huge field of summer flowers blowing in the breeze, or the snow falling on a forest. Think about the specific details so that you are concentrating on the image and allowing yourself to stay calm.
Don’t stress over anything near bedtime, or you may interrupt or hinder your sleep. Take an hour before bedtime to relax and unwind. You can resume worrying in the morning.
Sleep as long as you can. Too many people with insomnia try to make themselves sleep as long as possible. This usually backfires on them. They end up not getting any sleep or getting restless sleep. Just sleep as long as you naturally can to wake up feeling refreshed and rejuvenated.
When counting sheep begins to run you into numbers beyond 100, you know there is a problem. From an obstructed airway to a caffeine addiction, the cause of insomnia can be varied, but the solutions often work for anyone affected. Those shared here are a great start, so try them out tonight.