Follow These Insomnia Tips to get rid of Trouble Sleeping
Winning the battle against insomnia is something countless individuals the world over would like to do. The best way to get a foothold in the struggle is to familiarize yourself with as many tips and tricks for beating insomnia as possible. We believe the article below is a wonderful place to begin.
Avoid alcohol, caffeine, sugar and nicotine. These stimulants may be effective in keeping you awake during the day but they are also making it difficult for you to sleep at night. Limit their consumption throughout the day. Do not take any stimulants at least four hours before going to bed for the night.
Don’t read right before going to bed. You may love the time you have right before bed to get a few chapters in, but really you are stimulating your body. If you’re battling insomnia that’s the last thing that you want to do. So keep the books out of the room.
Zolpidem is an effective and fast-acting pill. Avoid climbing up or down the stairs after taking this pill, as you may feel drowsy already.
Use an audio player, preferably one with a timer, to help you fall asleep in the evenings. Choose music that is soft and relaxing. There are plenty of products on the market that were designed to assist people in having a more restful night’s sleep. You may find that sounds other than music help you as well.
While milk that is warm can help with insomnia, some people aren’t able to drink dairy products. Try herbal tea instead if you don’t like dairy. The natural ingredients found in herbal tea will help to soothe your body. Look through your local health food store to find a special sleep blend.
If you aren’t tired, sleep will be hard. If your job is sedentary, take a lot of breaks where you get in physical movement. Working out can help get your body in the mood for sleep at night, too.
If you want to fall asleep, sometimes a snack can help you. Whole wheat toast topped with honey makes you drowsy. Add some warm milk, and you’ll start getting sleepy in about half an hour.
Take notes on your nights to figure out what is keeping you awake. First, write in your journal what happened during the day. It is also helpful to keep a diet diary along with your journal as what you eat or drink may be affecting your sleep. Next, write how you feel in the morning. Review it to figure out the cause of your woes.
You should always start out sleeping on your back. This is the optimal position for sleeping. Sleeping on your stomach puts too much pressure on your organs and lungs. By lying on the left side, you can put more pressure on your heart because of the weight on it. Sleeping on your back is the best way to get the rest you need.
Stop looking at the clock. You might need your alarm clock to wake you up in the morning, but if you keep looking at it, it will cause you stress. You’ll think about how long until you have to get up, and you’ll worry that you are not sleeping. Instead, just put the clock face down or turn it around.
If you aren’t able to sleep more than a few hours at night, then restrict yourself to only those hours in bed. For example, if you are sleeping 3 hours a night, then stay in bed for no longer than 3 hours. Once you start falling asleep immediately, increase it by an hour at a time. Be sure not to nap during the day as you try to fix your schedule.
While it is perfectly okay to use a sleep aid to help you rest every once in a while, this should not be used as a long-term treatment for insomnia. If you have been having sleepless nights for more than a week, it would be a good idea for you to see a doctor so he can properly diagnose and treat you.
When you’re dealing with another sleepless night, running through a few deep breathing exercises can really help you nod off. Lay down, and relax your body slowly. Inhale slowly, filling your lungs, hold it for a few seconds, then exhale. All it takes is five minutes to feel relaxed.
The number of hours of sleep that you get each night could make a difference in your weight loss if you are attempting to lose weight. You will find that you are hungrier when you don’t get eight hours of sleep per night. You’re also going to make choices that aren’t that great when you eat something if you wish to get tired.
If you are having a hard time getting to sleep, try eating a snack that contains trytophan. This is a chemical that helps the brain relax and the body becomes a bit drowsy. Foods that have this natural chemical in it include turkey and watercress. Try having a light salad made of the two slightly before it is time to sleep.
If you find that the fear of your alarm going off keeps you up, or causes you to awaken and not be able to fall asleep, consider buying a different alarm clock. There are clocks which use the gradual addition of light to the room which wake you calmly and leave you well rested.
Exercise regularly. Regular exercise is a great way to help your body function better, and studies have shown that regular exercise during the day makes it easier for you to fall asleep. Try to exercise for about an hour on three or four days a week. Not only will you feel fit, you’ll be able to get more sleep as well.
There is no doubt that insomnia is one of the most irritating, exasperating afflictions a person can have, given the major impact it can have on daily life. But, if you are interested in taking real action, you now have the tools with which to do just that. Best wishes as you work to conquer your own insomnia.