Sleeping is an activity that some people think just automatically happens. It should be enjoyable and restful. As with so many things in life, a little self-education can make a dramatic difference in overcoming insomnia. Check out the sleep suggestions presented below.
Start a sleeping routine. Your body will get used to a pattern and become accustomed to sleeping at the same times every day. If you sleep randomly, you may worsen your insomnia in the future.
If you’ve tried everything and nothing works, you may have to ask the doctor for a prescription to sleep. Talk to your doctor to see what you should try.
Avoid food and liquids prior to bed. Eating can get your digestive system all worked up and drinking will fill up your bladder. Enjoy your snack and beverage no less than two hours before going to bed. If you have a lot of nightmares, make it three hours, instead.
Aromatherapy can be a great idea, especially with scents like lavender or vanilla. Fill your bedroom with peaceful, sleep-inducing potpourri or room sprays. Scented candles are pleasant, but it’s best not to risk falling asleep while the candles is still lit. You should feel less stressed and more rested. Light, airy herbs such as lavender are known to soothe, thus, helping you sleep.
Go to the doctor to get help with your condition. Insomnia can generally be something that life causes, but there may be a medical reason sometimes. Talk to a doctor to make sure nothing serious is wrong.
Those with insomnia often lay in bed and stare at the clock. Worrying about your life can also keep you up. Instead of staring at the moving hour hands, face your clock away from you, or move it to where you can’t see.
Is your mind racing while you’re trying to sleep? This is often quite distracting and works against restful sleep, at times. A distracted mind will keep you up at night. Play rain sounds in your room to calm you down and help you sleep.
Make sure you do research and understand the harmful effects that sleep medications can cause. The side effects can be hugely dangerous, so talk to your family doctor. You should do more reading about the side effects or other dangers.
The environment in which you sleep my be causing your problems. Your room must be cool, dark and quiet. Noise, heat and extraneous light are all things that can disturb you in your quest to go to sleep and stay asleep. If there are outside noises you have no control over, try to use white noise like an electric fan to hide it. The fan is also helpful in keeping you cool. A mask or black-out curtains can help block light as well.
If you drink caffeinated drinks, stop drinking them at least 6-8 hours before you go to bed. Instead, try out an herbal tea. In addition, avoid foods and drinks that are high in sugar right before bed because sugar can cause an energy spike, which is not something you want at bedtime.
Don’t drink fluids about three hours prior to bedtime. Drinking too much of any liquid before bedtime creates the urge to empty your bladder frequently. Getting up frequently to use the restroom can be very disruptive to the quality of your sleep. All fluids should be consumed early in the day and avoided when bedtime nears.
For those taking 5-HTP supplements as a sleep aid, a 100mg dosage may be the right amount. This medication has been known to help those who are depressed to sleep better. Speak with a doctor before using this so they can monitor dosage levels.
Do you suffer from insomnia? Do you also nap? If you can, do your best to avoid naps. Even a half-hour siesta in the afternoon can have an adverse effect on your ability to sleep at night. If you absolutely must nap, make it happen early in the afternoon and only for about a half an hour.
Sleep aids are truly addictive. Speak to your family doctor about natural solutions before you go the prescription route.
Your ability to get a good night’s sleep also depends on the environment in your bedroom. Start by making the room as dark as possible. Standard mini blinds do little to filter daytime light. Get dark curtains that block out light. Tin foil can be an affordable alternative.
Eliminate bright or harsh lighting in your room and opt for softer bulbs or invest in a dimmer switch. This is similar to the sunset and your body will realize it is time to sleep. You will start to get tired and when you turn the lights off you may just fall asleep quickly. Watching TV does you no good because the screen flickers and mimics the sun being up, which means you should turn it off a couple of hours before you sleep.
Use your bed for sleep only and remove anything from your room that could distract you. While many people watch TV until they doze off, this is only a stimuli that will keep you up longer than you needed.
Avoid naps if you do not get enough sleep at night. If you get tired too early, try getting up and moving. Take a stroll or indulge in some playtime with your pet. When it is time for bed, you will be ready.
Exhaustion and sleep deprivation makes napping look very attractive. However, napping isn’t a good idea if you’re dealing with insomnia. Regular sleeping needs to be encouraged and napping will play havoc with this. Your sleep at night could be less refreshing.
Sleep in a dark room. It is much easier for you to relax and fall asleep. Get rid of your nightlight, turn off the TV and make sure your blinds are closed. Streetlights can effect your sleep, as well.
Your knowledge of sleep should be enhanced now. You have the advice you need so now it’s time to take some action! If you know someone who doesn’t sleep well at night, share the information with them, too.