Insomnia is not unusual. Some people only deal with it temporarily. But for some people it is more severe. Give the tips below a try and see if they can help you get the restful and refreshing sleep that you have been dreaming of.
Take a bath right before bed. A nice warm bath can help your body get to the relaxation place it needs to sleep. Throw in some salts or bath oils to help create an even more relaxing experience. But be careful not to linger in there too long. It’s important to not stay in the bath to the point that your body is exhausted from the heat.
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.
Get used to sleeping on your back. Of all the sleeping positions, sleeping on your back causes the least stress on your internal organs while resting. This should help your entire body to relax enough to break insomnia. If back sleeping is not an option, the next best is sleeping on your right side.
Avoid eating and drinking right before bed. Eating stimulates your digestive system and body. Don’t eat or drink anything for a minimum of two hours before going to bed. When you eat close to bedtime, it can lead to dreaming too!
Keep a sleep journal to see if there are any issues before trying to fall asleep. Take notes of what foods you are eating, how often you work out and other habits. Compare your notes to how you sleep at night. When you understand the causes, you can end insomnia.
Consider the worries ant cause you to toss and turn. Thinking too much about them can interfere with your sleep. One way to get these things solved is to write things down that bother you and how you can take care of them. This technique will help decrease stress and allow a more sleep-filled night.
Start regular exercise to combat insomnia. Many people face stress and tension throughout the day. Without a good release, these feelings can compound as bed time draws near. Set a regular schedule of walking, running or exercise for a short time each day, that can relieve these tensions and allow your mind and body to unwind properly.
A warm bath before bed can help relax your body. This is especially helpful when you have a hard time sleeping. Try taking a bath with Epsom salt and some baking soda, about a cup of each. This mixture can help you relax and also removes toxins from your body.
If you are having a hard time falling asleep at night, take time to look at what you are consuming throughout the day. See if there is anything that contains caffeine. Some people are very sensitive to it and can not have anything such as coffee, soda or chocolate after one in the afternoon if they plan to go to sleep at a reasonable hour.
Avoiding eating too many carbs at lunch, instead opt to include protein in your diet. Midday carbs can mean lulls in your afternoon metabolism, which leads to second winds later at night that keep you up.
If you feel yourself worrying about sleep for more than 15 minutes while lying in bed, get up and do something else for short while. Distract your mind until you feel tired again, then go back to bed, using breathing exercises rather than obsessing about sleep. Try to turn your brain off.
So, you go to bed and lie there waiting to go to sleep. If you are not having any success in falling asleep, get out of bed and wait a while. Read a book or watch some TV until you begin to feel your eyes getting heavy. It will make you feel much better if you go to bed when you are actually tired.
Don’t have any electronics present in your bedroom. Having a television or computer in the room will make it harder to fall into a sound sleep. Put your cell phone elsewhere, too. Your room should be used for nothing more than sleep and sex. You can use all your electronics and toys elsewhere in the house.
Research shows that getting plenty of natural light during the day helps you sleep better at night. Instead of staying in the office at lunch, eat outside. Don’t wear sunglasses. Keep the windows open in your office, letting the light hit your face. You can even buy a light box if you live in a place that gets little light in the winter.
If you are one of the many people who can’t fall asleep due to excess noise such as chirping crickets, or pattering rain, wear ear plugs. If you don’t want to use ear plugs, sleep with a small pillow covering your ear. Make sure you rotate the pillow as you flip to block out the noise.
Aromatherapy is a very potent way to get your body and mind to relax. Lavender is a scent that is said to help you feel relaxed, as well as drowsy, pretty quickly. Breathe the lovely smell as you drift into sleep with a small sachet of lavender beneath your pillow.
You can take magnesium to get yourself to start feeling drowsy. Take it a couple hours before bed to see if you feel sedated and fall asleep the minute you hit the bed. For the same effect, you can eat foods rich in magnesium like romaine lettuce and whole grains.
With any luck, these tips can help you find sleep. Using these tips will ensure you fall asleep night after night. You’ll be able to notice your body reacting by getting relaxed and knowing when to go to sleep. You’ll discover that life is far more enjoyable when your mind and body are replenished nightly.