Insomnia Keeping You Awake? Sleep Like A Baby With These Top Tips!If you've gotten into the habit of napping and you find that you're having trouble sleeping at night, you should consider doing away with your daytime naps. There are many strategies you can use to energize yourself during a midday lull besides choosing to take a nap. Consider choosing some of the suggestions below to do away with your midday nap and improve your ability to sleep at night. Be more proactive about the stress in your life, if you suffer with chronic insomnia. Stress is a leading cause of insomnia, so start eliminating the sources whenever possible, and do things for yourself that alleviate stress. Meditation or yoga can help, as can other forms of regular exercise. The less you stress, the more you sleep. 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. Too much romance right before bed can be a sleep breaker. Sex can be a stimulant, and you may find it harder to fall asleep afterward. Instead, make plans for romance earlier in the evening, or even morning, and you may be able to get a little shut-eye at night. Smoking is generally bad for you, but also affects your sleep. The nicotine causes your heart rate to rise, which creates a stimulant-like effect.
There are a lot of good reasons to go tobacco free. Getting to sleep and having a better sleep quality are just extra benefits. 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. You need to focus on minimizing stress in the hours leading up to bedtime. Try some relaxation techniques to help you fall asleep. This will help your body to become rejuvenated in the morning. Some techniques such as meditation, imagery and deep breathing can help. For the perfect pre-bed sedative, warm up a glass of milk and add a tablespoon of honey to it.
The combination of warm milk and sweet honey can help to sedate you very quickly. It also fills your tummy, plus milk has a long lasting effect on blood sugar, keeping you from having hunger pains overnight. If you are getting up many times during the night to use the bathroom, your problem likely lies with your evening beverages. To stop this vicious cycle, quit drinking two hours before you go to bed. If you find that your thirst is voracious, talk to your doctor as you may have a medical issue at play. Many people have trouble falling asleep at night because of their mattress. We spend almost a third of our life on our mattress so it really needs to be comfortable. If it is too hard or soft, old or small, this could be the reason that someone suffers from insomnia. Try to keep things that are distracting out of the bedroom area.
This only makes it more difficult for you to get to sleep. This means that computers, televisions and other electronics should not be in there. If they must be there, turn them off as soon as you are ready to hit the sheets. Many people drink alcohol a little while before bed because it has been known to make them a little drowsy. While this may be true, drinking alcohol also increases the chances of you waking up several times over the course of the night without being able to fall back asleep. Create a bedtime routine and stick with it. Read a book, meditate or just enjoy a nightly snack. The more you work to train your body that it is bedtime, the easier it will adjust when it is time for sleep.
It will take some time, but if you stick with it, it will work. It often helps to visualize something nice and calming right before bed. It might be a beach scene at sunset, a field of flowers in a breeze, or snow in a forest. Picture each detail from the sand grains to the flower petals to one snowflake. Don't leave your bed except to use the bathroom or get water. If you get up in the middle of the night, do not smoke or have a snack. It's hard to get yourself back to sleep if you stay awake for a while. Only lay in your bed when sleeping. From video games to television, other activities stimulate your brain.
Use your bed for sleeping only. 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. To help get to sleep at night, do not turn on the television when you get into bed. Give your brain a rest from electronic stimulation, and look at a book or meditate quietly instead. That down time from electronics makes it easier to get into a sound sleep period. If you're having a hard time getting to sleep at night, avoid caffeine after dinner.
The hours between your last meal and bedtime allow any caffeine to work its way out of your system, leaving your mind free to fall into slumber at night. Instead of caffeine, drink green tea or water as bedtime nears. While there is some research and lots of encouragement by some professionals about the benefits of napping, if you're having trouble sleeping at night, you should probably skip your afternoon nap. You'll want to choose effective strategies for weaning yourself off your afternoon nap. Use the suggestions above to help you cure your nighttime insomnia by doing away with your afternoon nap.