One of the worst feelings in the world results from lack of sleep. Our bodies need sleep to rejuvenate. If you’re not waking up feeling refreshed every morning because you’ve been awake all night, you are missing out. Fortunately, insomnia is not a permanent condition. Keep reading to find out what you can do to treat it.
Another great thing to do if you are having trouble sleeping, is to exercise more. The metabolism works better when exercise is part of the daily routine, and this will aid in better sleeping. Insomnia is caused by hormones, so exercise and get better sleep.
If insomnia is plaguing you, your clock may be the problem. Clocks can distract you too much if you are always looking at them while trying to sleep. Avoid getting clocks that are illuminated or tick loudly, since both can distract you and wake you.
Monitor the air flow and temperature in your sleeping quarters. You will likely struggle to sleep if your bedroom’s temperature is warm. This make it harder for you to fall asleep. The best room temperature for a restful sleep is 65 degrees. Have numerous blankets so you can put more on and take them off when needed.
Do not use your bedroom for any activity other than sleep. Working at a desk in your bedroom is particularly bad for insomniacs. Do not keep exercise equipment, computers, even iron and ironing board out of the room. Replace them with relaxing items, such as soft lighting, candles or soothing music.
For people who have trouble falling asleep at night, many herbs have been used to help people sleep for centuries. Some herbs that are helpful in inducing sleep are passionflower or chamomile tea, California poppy, kava, valerian and hops. These herbs will relax the body and help induce restful sleep.
Opt for a firmer mattress if yours doesn’t provide enough support. With a good, firm mattress you body will be better supported and you will be able to relax. Also, when your body is supported while you sleep, you will wake feeling much better. While mattresses are not cheap, the investment will certainly be worth it.
Creating a proper sleep environment is essential. Look around and eliminate the things that bother you and keep you from sleep. Block off sources of light that can’t be turned off. If you can’t eliminate an annoying sound, the try using a white noise to cover it and to allow yourself to drift off.
Take a look at your bed. Are your sheets and blankets comfortable? Are your pillows giving you proper support? Is the mattress old, saggy or uncomfortable? Then it may be time to get a new mattress or new bedding. This will help you relax and pass out.
Experiment with your wake-up time if you are having trouble sleeping. Adjust your alarm by 30 minutes to see how it impacts your ability to fall asleep at night. After you start getting used to going to bed at this time, it may be easier for you to get up when you want to in the morning.
The time you exercise is important. It is most beneficial if you do it in the morning. You don’t need your metabolism to start revving up before you go to sleep. Instead, you want to be relaxed.
Do you suffer from insomnia? Try taking a nice warm bath before you go to bed. This will relax your muscles and reduce stress so that you can fall asleep when you go to bed. You need to make sure that it is a warm bath, not a hot bath. A hot bath can actually stimulate your body and prevent you from falling asleep.
Consuming caffeine can lead to difficulty sleeping. It stimulates the body and metabolism and will interfere with healthy sleep patterns. You may not know when to quit consuming caffeine. Try to stop consuming caffeine in the early afternoon.
Think of something pleasant. You might have a lot of random images passing through in your brain, but take control of those. Start visualizing very peaceful places. You can even count fuzzy sheep if you want. The most important thing is that you are encouraging your brain to think about something that may relax you.
Restrict your sleeping time only to the night to help you sleep continuously. That means no naps and no sleeping in. Go to bed at a certain time, stay in bed no longer than seven hours, and get up on time. Your body will learn that this is the only time it can sleep and give you the rest you need.
Deep breathing exercises are one of the most effective ways to combat insomnia. This exercise helps the brain release relaxing endorphins which help you drift off. Try inhaling slowly, holding that breath for about three seconds, then letting it out slowly. Try this ten times. You should feel your body relaxing.
The darker your room, the better. It is shown the electronics can give off frequencies, both in light and sound, which can keep you awake at night. Take your cell phone, iPad and other devices to another room at night to help reduce the light and electronic noise in the room.
Don’t drink any coffee, black tea or pop before bed. Caffeine can keep you up all night, so avoiding it will help you fall asleep. If you need a drink before bed, drink a chamomile tea or other herbal blend which helps you to be soothed, relaxed and ready for sleep.
If you are not tired when bedtime approaches, avoid taking sleep aids. All they will do is create a temporary fix for the insomnia, and they may cause mental impairments. It is a better idea to go to a doctor and address the problem in order to come to a permanent fix.
Now, you know a thing or two about treating insomnia. This condition can really take a toll on you. Use the tips you’ve just been given to improve the quality of your sleep. No one has to suffer through insomnia indefinitely. Soon, you’ll be getting rest that is well deserved.