Are you finding that it takes you hours to actually get to sleep every night? This may happen every night and it could turn your life upside down. You are aware that you suffer from insomnia, but you’re baffled as to why. If you fall into this category, the following advice may help.
Ask for a massage before bedtime. Massages are an easy way to dispel tension and make you drowsy. Try to concentrate on the massage rather than on extraneous thoughts. This will make it easier for you to fall asleep.
Internal Clock
Exercise more during the day. Many experts say that regular exercise is useful in stabilizing your metabolic system, regulating hormones and helping you sleep. Hormone imbalances contribute to insomnia, so it is important that you exercise.
Keep regular sleeping hours. Your body’s internal clock will adjust and make you sleepy at around the same time. This internal clock will tell you when it is time to go to bed and if you listen, you may overcome your insomnia.
You may consider getting out of bed a little earlier than what you have been used to. Waking up half-hour earlier can help you fall asleep faster at night. Monitor how much sleep is good for you, and stick with that schedule to help you fall asleep easier at night.
Allowing the sun’s rays to warm your face and body for a little while during the day could help your sleep at night. When you go to have some lunch go outside and allow the sun to shine on you. This stimulates your glans and allows them to produce melatonin so you can fall asleep.
Many of those who experience arthritic pain also experience insomnia. The pain of this condition can keep you awake the entire night. If you have arthritis, you might be helped by light stretching or yoga followed by a warm bath and an OTC pain reliever at bedtime.
Try going to sleep by having your body facing north and south. Your head should face north and your feet should be to the south. This actually aligns your body with the planet’s magnetic field, essentially putting you in more harmony with the Earth itself. While it may seem a bit unusual, some find it quite helpful.
Practice breathing deeply when you are in bed. Breathing deeply can help you relax you whole body. To fall asleep your body should feel relaxed. Repeat taking deep breaths time and time again. Try to inhale via the nose and try to exhale via the mouth. Before you know it, you will feel your body begin to settle down.
Try to rub your stomach. Stimulating the stomach area by rubbing it can really help you if you suffer from insomnia. It improves digestion and helps you relax. To determine if your tummy is the cause of your insomnia or simply to eliminate it as the problem, it’s a good idea to try this simple, relaxing technique first.
If you are suffering from insomnia, try journaling. Write down your pre-bedtime activities. The book might give you insights into what is stopping you from sleeping well. Once you have identified the culprit stealing your sleep, you can deal with it.
Aromatherapy is one tactic that may assist with your insomnia. Just purchase a nice collection of relaxing potpourri and other aromatics to help you sleep. Countless insomniacs have found some degree of relief from this all-natural concept. Lavender is a light scent that is known for helping sleep to arrive.
Warm milk helps many people go to sleep, but not everyone likes it or tolerates dairy items. If you’d prefer to stay away from dairy, you could consider drinking herbal tea. Herbal tea consists of natural ingredients that will help soothe the body. To find the best tea for you, check out health food stores to find a tea that will fulfill your needs.
Do not drink anything a few hours before bed. The more fluids you drink, the more you’ll be driven from your bed to the bathroom. This sleep interruption by itself can lead to insomnia, so avoid drinking for several hours before bedtime.
Don’t take your laptops or other devices into your personal bedroom. You may want to bring them into bed, but they often worsen sleep. If you have a problem with insomnia, don’t use electronics the hour leading up to bedtime. Let your body take a break so it can relax.
Use a hot water bottle while in bed. The warmth of a hot water bottle soothes and relaxes you. It may be the cure for your insomnia. A great place to begin is by laying it on your belly. Breathe deeply and relax as the heat dissipates throughout your body.
It is harder to sleep when you don’t feel tired. If you are tied to a chair during the day, make sure you get up and move about as often as possible. Getting extra activity of the physical type is going to help you sleep better when you go to bed as well.
You want to avoid a five course meal before bed, but you can’t starve either. Eating a modestly-sized snack with plenty of carbohydrates before turning in (e.g. crackers or fruit) may in fact be beneficial for you. Such snacks can trigger serotonin release within your body, which helps you relax.
Smoking is bad for overall health and can make going to sleep difficult. It increases the heart rate as it stimulates your body overall. There are a lot of reasons you don’t need to smoke. Sleeping better and dozing off quicker is an added benefit.
Let your stress go. Try getting relaxed with techniques that relax your mind and body. You need to have a relaxed mind and body to fall asleep. Meditation, deep breathing and imagery can provide benefits.
Do you remember hearing that parents give their kids some milk so they’ll go to bed? This is a great solution for insomnia sufferers as well. Milk reduces your stress levels and relaxes your nerves; its calcium content is particularly effective. Once you arrive at this soothing state, it becomes easier to fall asleep.
Cognitive Therapy
Your sleeping environment could be causing your insomnia. Are you in a cool, quiet and dark room? Noise, heat and light could be interfering with the ability to sleep. Try using noise like electric fans to block out any noise outside of your home. Using the fan also supports restful sleep by circulating and cooling the air. To block any light, use blackout curtains and a sleep mask.
For treating debilitating insomnia, cognitive therapy may be the solution. This particular type of therapy can help pinpoint the thoughts and beliefs that could be problematic in sleep habits. Other benefits from cognitive therapy include learning about sleep changes over the human life cycle, in particular age-related ones, and also being able to set realistic sleep goals.
A small snack may be what you need to fall asleep. Enjoy toast and honey to satisfy your hunger as well as promote sleep. Add some warm milk, and you’ll start getting sleepy in about half an hour.
Surely, you know that caffeine messes with sleep. Caffeine is a stimulant and speeds up the metabolism, interfering with sleep. Some people don’t understand how important it is to cease drinking caffeinated beverages by a certain point in the day. Try to stop consuming caffeine in the early afternoon.
Research has shown that adults can rock themselves into a sleepy state, much like a mother rocks her child to sleep at night. Try getting yourself a rocking chair to keep near your bed, and then rock in it before you get into bed. You can play soft music as you rock, to help you relax further.
It is tempting to use sleep aids when you have an insomnia problem, but be careful of becoming addictive to it. A better plan may be to just see your doctor for help.
A common opinion is that eating before you go to bed can keep you up, but hunger can also have the same effect. If you feel hungry, eat a small snack before going to bed.
Open a window. Fresh air can help you sleep. If you make it so your room is around 60F inside, it will help you sleep. Keep blankets nearby if this is cold to you.
Don’t do anything in your bedroom that can distract you and keep you up. Don’t turn on the TV, read a book or do your homework.
Insomnia can wreak havoc on daily life. A sleep schedule can turn things around for you. By setting a fixed bedtime and waking hour, you train your body to adopt your routine. This applies to both your weekdays and weekends. Though you may feel tired, you should still get up at the prescribed time. By doing this, you’ll be able to once again get into a regular sleep rhythm.
Alcohol is one enemy of the insomniac you can do without. Alcohol is a sedative, but once it wears off, it can keep you up. This will cause you to wake up in the middle of the night feeling awful.
The article above should have provided key insights as to the root cause of your inability to sleep. Many people suffer from insomnia on a daily basis. Now you have terrific tools for getting the sleep you want.
Make sure you exercise regularly. Include exercises like walking or swimming each week to help remove the tension in your body, which in turn allows you to feel relaxed and fall asleep. However, try not to exercise just before bed. Doing this will make you wired and not allow you to fall asleep.
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