We’ve all faced insomnia once or twice in our lives. If we are lucky, we don’t confront it more often than that! Sadly, some people end up with insomnia night after night, and it may seem like a never ending battle. The end is near thanks to the great tips which follow.
When you’re insomnia is keeping you up, see if you can’t convince your spouse or significant other to give you a short massage. Massages can be a good way to relieve tension as well as make you drowsy. Don’t think about it too much; just get into it and get to sleep.
Try not to take naps. Napping can interrupt the normal sleep schedule, making it harder to fall asleep at bedtime. Try to associate sleep with darkness and relaxation. You will be more likely to fall asleep easily if you are tired from being awake all day, instead of feeling refreshed from an earlier nap.
Use visualization as a weapon against your insomnia. Imagine yourself someplace quiet or even boring, and just stay there in your mind. This will take the focus off of the need to sleep, which in and of itself can keep you awake for hours. Just visualize calmness and let your mind completely relax.
Don’t take naps during the day. Napping can really kick insomnia into high gear when you really need the full sleep later on. Instead of napping, battle through it. Allow your body to be tired, so when your bedtime hits, it’ll only take you a few minutes to tire and fall asleep.
Be more proactive about the stress in your life, if you suffer with chronic insomnia. Stress is a leading cause of insomnia, so start eliminating the sources whenever possible, and do things for yourself that alleviate stress. Meditation or yoga can help, as can other forms of regular exercise. The less you stress, the more you sleep.
A heated device may be helpful once you are in bed. Heat allows tension to leave your body. That might be what you need to fix your insomnia. Putting it on your stomach is a great place to begin. Let the heat run through you as you breathe deeply.
Check with your doctor before using an OTC sleep aid for the long term. This is even more important if you plan to use it for an extended period of time. This sort of thing is OK occasionally but can have long term negative side effects.
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.
You’re probably not going to solve all of your problems while you’re in bed. If you find yourself worrying about everything that could go wrong or problems that you need to solve, redirect your thoughts. Breath deeply and think about something relaxing or pleasant. If necessary, get up and write down the things that are keeping you from sleeping well.
Get your mind and body ready for sleep in advance. Dim the lights up to two hours before turning in. Practice meditation and void any activity that will make you think too much. Do some stretching exercises but nothing to strenuous. Relax with a cup of hot milk or non-caffeinated tea.
To figure out what is keeping you from sleeping, consider keeping a sleep journal. To begin, place something by your bed with which you can count the number of times you wake up. You could put a bowl of pieces of paper next to a jar and drop one in the jar as you wake. Next, keep a journal by writing down what happened overnight and how you feel in it each morning.
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.
Drink a warm glass of milk about 15 minutes before bedtime. Drinking warm milk is a great way to calm and soothe the nervous system. The calcium in the milk is what works in the nervous system to take the edge of and help you relax. When you are relaxed, you are more likely to fall asleep easier.
To get the best sleep your neck and spine should be aligned properly. They should form a straight line, not be bent or flexed. Your pillow may actually interfere with this position. It depends on your most comfortable sleep position. If so, try sleeping without a pillow at all or buying an orthopedic pillow.
Create ideal conditions in your room for sleep. That means making sure the temperature is on the right setting. Use a humidifier or an air purifier if needed. Eliminate annoying noises or bright lights. By creating a soothing atmosphere in your room, you will be able to fall asleep more easily.
Exercise can help you fall asleep, but do it early in the day. If you do it at bedtime, your body will be pumped and you will be full of energy. Doing it in the morning means you will have plenty of time to burn off all that energy before you go to bed.
Make sure that you do eat snacks that are high in sugar before you go to sleep. The sugar will keep you up and it will make your insomnia worse. If you are hungry, eat a light snack, like a few crackers and a glass of warm milk to calm your system.
When you seek out the answer to your problem, finding expert advice is the best way to find a resolution. This article is chock full of great methods for beating insomnia and finally getting back to sleep. It is your job to make use of what you have read today.