Insomnia Confusing You? This Article Will Clear It Up For You
Insomnia might happen at night, but what it really robs you of is your day. You wind up cranky and unproductive. It can even be dangerous depending on your job or driving ability. Even though insomnia makes you feel powerless, you are here, reading this article. Use the paragraphs that follow to defeat insomnia. If you can't fall asleep, despite being really tired, try taking a warm bath. Experts recommend treating insomnia with a 15 minute soak.
Avoid extreme temperatures, or staying in too long. The warm water should work to ease any muscle tension you're experiencing and help you to finally fall asleep. Check out a firmer mattress. A soft mattress doesn't offer the right support. This can put stress on your body, making your insomnia worse. Getting a mattress for yourself that is firm can get rid of a lot of your problems for you. Try to get some exercise. You might not know it, but office workers are more affected by insomnia than others are.
You need to get your body tired to sleep well. At the very least, attempt to walk a couple of miles when you are done with work. Remember that caffeine isn't only found in coffee! Tea, pop and even chocolate all contain caffeine, as do energy drinks. You want to limit all the caffeine in your diet after 12pm so that you are able to fall asleep at night without the stimulating effects of this ingredient. Did you know that a nice massage can help you get to sleep? Sure it can be difficult sometimes to get your spouse to give you a massage when you can't get some sleep. However, when it comes to insomnia, they should be able to help you out. Massages are very relaxing and can help you immensely when trying to sleep. A tryptophan deficiency might just be what is keeping you awake. That very important nutrient is found in many foods, including tuna, turkey and cottage cheese.
Try to add a few of these foods to any bedtime snack you have. You can try to take a 5-HTP supplement if this does not work. This will give your body the serotonin that it needs. Is insomnia getting the best of you? Do you nap in the afternoon? Avoid taking these naps! Napping during the day hurts your ability to sleep at night. If you must take a nap, do it before three in the afternoon, and only do it for a half hour. Don't use you bed for anything but sleeping. That means don't watch television in bed or bring work to do while in bed. It's best to not even have a television in your bedroom.
Reading a relaxing book is probably fine or listening to soothing music. Consider your room as a relaxing refuge from the world. Avoid eating or drinking things that have caffeine in them when it is close to bedtime. To be on the safe side, you should do them no less than six hours before. Caffeine is a stimulant and it will keep you up for far longer than you would like, so drink decaffeinated versions of your favorites as bedtime approaches. Studies have proven that as an adult, you can actually rock yourself into a drowsy state, just like your mom or grandparents did when you were a child. Rock for 10 minutes in a chair before you go to bed. You might even consider soft music before sleeping, to assist you in relaxing even more. If you are tired during the day, avoid taking a nap since this will increase your chances of staying awake far past your bed time.
If you feel tired, take a shower, go for a jog or do anything else you can think of to stay awake until a little later. As you reach your bedtime hour, make a conscious effort to banish thoughts of stressful situations. Take an hour before bedtime to relax and unwind. You can worry again in the morning, if you really are determined to do so. Only sleep enough to be refreshed the next day. Too much sleep can actually help create insomnia the next evening. And not enough sleep can stress the body out in ways that also trigger insomnia. Try to get just enough rest - somewhere between 7 and 9 hours at maximum. Soft music can help cure insomnia.
This can put you into a lull and make falling asleep easier. Try a variety of songs and music types. Try having your partner giving you a massage before you turn in for the night. This helps to relieve tension and stress, two of the main causes of insomnia. The massage should be a gentle one, not vigorous. Just have your partner rub the tension out of your muscles in soothing motions. There are many applications that help you fall asleep. Choose a sleep application that place relaxing white noise.
Some of the options on the applications also record your sleep patterns so you can find the root cause of your sleep deprevation. There are many free applications available to help you sleep. Get ready for bed an hour before bedtime. Wash your face and brush your teeth, sit down and enjoy some soothing music, and turn off all electronics. As you do this for several nights, your body will begin to recognize these steps as what you do before it is time to go to sleep. Only use sleep aids when it is absolutely necessary. Many people have developed an addiction to these products. The best way to avoid an addiction is to only use these products short term.
You should not use these products more than one or two nights per week for best results. Even though insomnia can make you feel powerless at night and during the day, you still have the power to make choices and take action. Those actions are listed within this article. If any one does not succeed, try out safe and healthy combinations of the tips listed to find your winning combination that knocks both you and insomnia out cold.