What You Can Do To Beat Your Insomnia
Insomnia is a frightful term which strikes fear in the hearts of anyone who has faced it in the past. Those who are blessed with passing out as soon as their head hits the pillow often have no idea how lucky they are. For the rest of us, the suggestions below can be lifesavers. One method of preventing insomnia is to make your bed a place that is just for sleeping. Don't take your paperwork from the job to bed, don't make long phone calls, and don't pay bills in bed. It is also best to eliminate TV watching in your bed if you want to sleep well. Turn the television and computer off about a half hour before bed time. They can be stimulating to your brain.
By turning them off, the body starts to power down as well. Set a rule to keep TV watching and computer playing out of your late night activities. Don't drink or eat food near bedtime. Eating stimulates your digestive system and drinking before bed can cause you to wake so you can use the bathroom. Eat a small snack and have a drink that's small around two hours or more before going to bed for the night. Late eating is even known to cause excess dreaming during the night. If you've tried everything else for your insomnia, why not consider self-hypnosis? Talking yourself into a state of sleepiness can mean falling asleep much faster. You could also play recordings of a hypnotist which are geared to this purpose.
The repetitive words in a calm voice should help you work around the insomnia. Your bedroom should only be used for sleeping or dressing. If you use the computer or television there, this will become known as an area that is full of activity. By cutting out everything except sleep in your bedroom, your brain will get back on track with letting you fall asleep more readily there. 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. Trouble sleeping is sometimes caused by an underlying medical condition. Sleep studies help people with insomnia and frequent daytime exhaustion determine the root of the problem.
People with sleep apnea wake up multiple times during the night and never really feel rested. There are also people who physically act out because of their dreams. The average mattress is only good for 8 years. After that time, your mattress may be lumpy or not giving you the support you need. Even if it seems OK, it may be a haven for dust mites and dead skin cells. This could also cause an allergic reaction which can keep you from sleeping well. Have a massage done. It doesn't have to be a professional; it can be your spouse.
Just make sure they apply the strokes that are characteristic of a good massage. A nice massage can relax your muscles and put you into a relaxed state. That can make you more likely to sleep. Don't exercise too close to bedtime if you suffer from insomnia. Exercise causes your body to get excited, which prevents you from sleeping. A calm body and mind at bedtime make it more likely that you will sleep well and avoid insomnia. Avoid late-night snacks and drinking. Sleep patterns can easily be interrupted when food and alcohol are consumed too close to bed time.
Your body's normal function at night is recovery. When you introduce food or alcohol, you are interrupting the normal body functions, and creating a situation where your body is distracted from normal functions as it processes these substances. To teach your brain that bed means sleep, you shouldn't do anything else there. If you watch television, do work, read a book or fool around, your mind will think that bed is a time for stimulation. Use it for sleeping only and your brain will learn that rest comes when you lie down. Prepare for the next day ahead by getting your clothes ready for work, packing your purse or briefcase, and charging your smartphone's battery. Thinking about whether or not you are prepared for the following day can force you to stay awake at night. This is especially true when you are getting ready to leave on vacation. The more exercise you get, the better.
You can literally tire out your mind and body by getting up and getting active. This can help to calm restless leg syndrome or just make your body want to go to bed and sleep. Try not to exercise near bedtime, though, as it can stimulate you. Being able to breathe properly while you are sleeping is important. Your breathing issues may be related to allergies, congestion or other issues. Most problems can be treated with a simple medication, using an air purifier or even just putting a specially designed adhesive strip that opens up your nasal passages. Get some sun on your face. Sun in small doses is actually good for the body.
Aim to get at least 15 minutes of sun on your face and you may find this helps you sleep better at night. The sun helps your body know it is daytime and this helps get your body into a sleep pattern. If you are struggling with insomnia, try to get up at the same time every morning. Sleeping in on the weekends can be tempting, but doing so can disrupt your normal sleep cycle. Getting up at the same time in the morning helps your body learn to wake up at a consistent hour. When you are drowning, someone will throw you a rope to pull you out. When you are drowning in the side effects of insomnia, you become the one who has to save yourself. Reading this article was a brave first step towards relief, and you should be proud of yourself for taking the time to learn.