Trouble Sleeping? These Insomnia Tips Are Guaranteed To Help You SleepOne of the worst feelings in the world results from lack of sleep. Our bodies need sleep to rejuvenate. If you're not waking up feeling refreshed every morning because you've been awake all night, you are missing out. Fortunately, insomnia is not a permanent condition. Keep reading to find out what you can do to treat it. Maintain a regular bedtime routine. Experts on sleep agree that having a ritual will allow you to get yourself to sleep because your body gets used to it.
This results in feeling sleepy once you go through your bedtime ritual, eliminating insomnia. If you are having trouble falling asleep on a consistent basis, you might need to change some of your habits during the day. Do not take naps during the daytime. These naps confuse your body and make it difficult to have a natural sleep rhythm. So cut out the daytime naps for some great night time sleep. If insomnia is creeping up on you every night, consider getting earplugs. Many people are sensitive to sound, and don't even know it. Even quiet sounds will instigate insomnia, preventing needed rest.
The earplugs will block out all sounds, and should help you get to sleep faster and stay asleep too. Leave tablets and laptops out of the bedroom. These devices will keep you up if you bring them in the bedroom. If you have a problem with insomnia, don't use electronics the hour leading up to bedtime. Let your body relax. If you take naps in order to catch up on missed sleep, you may in fact be harming your chances of getting proper sleep at night. Your mind associates darkness as well as a consistent bedtime with sleep. When you start taking naps, it can start to mess with your sleep patterns and your mind. Use your bed for sleeping and not much else.
If you get in the habit of watching television or reading in bed, for example, your brain will not associate your bed with sleeping. This will make it more difficult to wind down in the evenings and could possibly exacerbate your insomnia. To help your body relax, try taking a hot bath at least two hours before you go to bed. Some people find a bath too stimulating if taken near bath time, which is why two hours ahead is a good idea. Try adding some Epsom salts to the water to help you unwind. Try taking a relaxing trip to the mountains to help promote sleep. Daily activities in the mountains such biking and hiking will help you with the needed exercise. Sleeping in a tent will let you experience your life through new eyes and provide you with fresh air that can help you fall asleep. Put down that coffee and soda.
Avoid any caffeinated foods and drinks within 6 hours of the time you want to go to bed. You may not feel the kick that caffeine has, but it will make it more difficult for you to get to sleep. Opt for water or even a sleepy time tea that will help. If you take prescription medications or supplements, it's possible that at least one of them is affecting your ability to fall asleep. You might try changing drugs or getting off of one completely. Even if your prescription meds don't say they cause insomnia, they may very well do so. 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. Don't get too worked up about having insomnia. When you find yourself lying in bed again unable to sleep, it's easy to start getting frustrated and impatient. However, that behavior is not going to help usher in sleep. Try to realize that for many, insomnia can be fixed to some degree. Make sure your room is dark. Studies show that the mind can relax more easily to let the body sleep.
Shut off nightlight, do not keep the television on and make sure the curtains are drawn. Even a dim light coming from outside can keep you awake. The darker your room, the better. It is shown the electronics can give off frequencies, both in light and sound, which can keep you awake at night. Take your cell phone, iPad and other devices to another room at night to help reduce the light and electronic noise in the room. Although it a good idea to avoid food before you go to bed, some light snacks may promote sleep. Foods with carbohydrates and tryptophan can help you sleep better. Foods like turkey, whole grain cereal or a banana can help some people rest better.
See if these foods work for you. Smoking can cause you to become highly stimulated, so having a cigarette near bedtime is a major no-no for the insomniac. In fact, the best way to get a good night's sleep is to quit entirely. While it may leave you restless at first, after a few weeks you'll get a good night's sleep again. Eating a huge meal before bed can cause you a myriad of problems. To start with, you will feel full and that can make you very uncomfortable. On top of that, food and acid can move up your esophagus, burning your throat and leaving you with heartburn, and that won't let you sleep! An excellent and simple method of getting rid of insomnia is playing some relaxing music right before bed. It can help you relax, and in turn that'll help you fall asleep.
Try different songs to see which ones you like the best. Now, you know a thing or two about treating insomnia. This condition can really take a toll on you. Use the tips you've just been given to improve the quality of your sleep. No one has to suffer through insomnia indefinitely. Soon, you'll be getting rest that is well deserved.