Insomnia Tips And Advice Straight From The Sleep Experts

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Insomnia is a condition that affects so many people who try to get to sleep each night. The lack of sleep not only affects them in bed but also throughout the day. Don't let this be you each day! You need some good tips about insomnia to help you understand why sleep eludes you. Keep reading for the help you need. Try a light snack to offset the problems with your insomnia. Nothing too heavy or extreme, just a few crackers or a piece of toast should do the trick. When you're fighting with insomnia, a moderate snack can help put your body more at ease, helping you to fall asleep. What you eat and drink before bedtime can have big effect on eliminating insomnia.

Avoid alcohol, caffeinated drinks and heavy meals within 3 hours of your regular bedtime. If there is a prescription medication that you are taking that may cause wakefulness, discuss a better time to take that medication with your doctor. All of your computers and electronic toys need to be banned from the bedroom. It's tempting to bring your gadgets to bed, but they can easily keep you awake. If you have insomnia, you should turn them off about an hour before you sleep. Let your body take a break so it can relax. Make sure that you follow medication directions directly for the best results. Even if you feel like a medication isn't working, taking more than directed can really make things even more difficult.


Some sleeping medications are addictive, and some have negative side effects when you take too many of them. Stay away from alcohol. A lot of people try to soothe their sleep issues with alcohol, but that is not a good idea. For one thing, you don't want to become dependent on alcohol. For another thing, alcohol is a diuretic and may encourage nighttime urination and difficulty when you want to go back to sleep. Before bedtime, avoid stimulating activities as much as possible. Watching TV, video game playing and arguments will all stimulate your brain. If you're stimulated, getting to sleep will be difficult.

Instead, do relaxing activities before sleeping. Some people have trouble staying asleep at night because they drink liquids before they go to bed. This causes them to have to get up during sound sleep and use the restroom. You should try your best to limit your fluid intake for two hours before your bedtime. This will help you stay asleep during the night. A massage can help you fall asleep. Your entire body is able to release tension. You and your spouse can alternate massages every night.

You don't have to target the entire body, as just the shoulders and neck will suffice. Block out noise with white noise or earplugs. If you live in a busy area where you can't have a quiet night of sleep, take some measures to make your immediate environment quiet. You might be able to try headphones that block out noise, earplugs, or white noise machines to block out other distracting noises. Create a nightly routine and stick to it. It can be as simple as taking a warm bath, putting on comfortable sleep wear and reading a relaxing book. By developing a routine, you are conditioning your body to prepare for sleep. This can help you get into a comfortable rhythm of sleeping at the same time each night. Try doing some yoga or meditation before going to bed.


Take your bath, get into something comfortable and then do your yoga or meditation. Both of these can help to clear your mind of stressful things and to relax your muscles so that you are able to fall asleep easier. Spend time each day exercising. Aerobic exercising should be done no less than 4 hours before your bedtime. If you wait until closer to your bedtime, you may cause more difficulty when trying to fall asleep. Early exercise can help to tire you out physically and make it easier for you to sleep when the time comes. Human beings are evolved to see light as a signal to be awake. Try to keep light from interfering with your sleep, even small sources of light.

Point your digital clock away from your eyes, as well as your cell phone or other small devices. These can hit your eyelids while you sleep, waking you up instinctually. Research shows that getting plenty of natural light during the day helps you sleep better at night. Instead of staying in the office at lunch, eat outside. Don't wear sunglasses. Keep the windows open in your office, letting the light hit your face. You can even buy a light box if you live in a place that gets little light in the winter. If you find your bed isn't comfortable, invest in a new one.


A mattress which is too firm or too soft can totally ruin your sleep. The same goes for your pillow, sheets and bed clothes. Invest in the best so that your sleep can be uninterrupted, providing you with the rest you need. Even if you're trying to save on the air conditioning bill in warm seasons or climates, consider having a slight chill in your bedroom at night. Curling up underneath a sheet or blanket in a cold room is a good way to get to sleep. Your mind will focus only on warmth, not the rest of the room or your overall stress or next day. 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. So many people are troubled each day due to lack of sleep and they seek answers to help remedy the situation. You don't have to suffer with this condition any longer, and by incorporating these insomnia tips into your everyday routine, there is no reason you can't get a good nights sleep. Once you see these tips working for you, then pass them along to everyone you know to help them get a good night of sleep.

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[2014-03-05]

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