Losing sleep every day is a common disorder and one of the most annoying problems. If you are experienced with insomnia, then you know what it can do to you. It can be a major obstacle to your happiness. Therefore, you must tackle it with full force. Use these tips to get started.
When your insomnia is getting the best of you, try a cup of warm milk. Although many people think this is just an old wives tale, there's really some science behind it. Warm milk actually soothes your nervous system, making sleep come more easily. Just pop a mug in the microwave for a minute or so and sleep should soon follow.
When you can't sleep because of insomnia, enjoy a warm cup of chamomile or fennel tea. The warmth is generally soothing and can relax you. Herbal tea does have ingredients that help relieve any stress and let you get to sleep.
If you are suffering from long-term insomnia, consult your doctor. Ask if any of your regular medications could be interfering with your sleep schedule. Never take over-the-counter medications to help you sleep because you may become dependent on them. Your goal should be to fall asleep on your own every night.
Try to avoid eating or drinking anything to close to your personal bedtime. Eating can get your digestive system all worked up and drinking will fill up your bladder. Have a small drink and snack two hours before your head hits the pillow. If you have a lot of nightmares, make it three hours, instead.
In the evening, just before bed, run a bath. Warm water is a great way to help yourself relax and get ready for sleep. However, be careful not to overdo things. If you spend prolonged periods of time in hot water, your body may actually experience some negative effects, making your situation worse.
Give yourself a good 30 minutes of trying to fall asleep, before automatically concluding that you're in for a night of insomnia. It may take a full half an hour before your body is ready for snoozing, and if you so much as think the word "insomnia" you could set yourself up for it!
Keep your bedroom both dark and quiet. Even the smallest light can make it tough for someone suffering from insomnia to get a good rest. If there is any noise that you can reduce or eliminate, do so. Use ear plugs or listen to soothing music if you are unable to eliminate noises.
Set the scene for sleep. Make sure that the lighting and the temperature in your bedroom is set for sleep. If you have been trying to sleep with all the lights on, that's part of the problem. Bring the lights down and make the room slightly cool. Make sure the television is off as well.
Avoid sleeping on your side. To get a good night's sleep, rest on your back instead. If you simply can't fall asleep that way, try going to bed on your right side. The left side should be avoided as it causes your liver and lungs to push up on your heart.
There are many medications that can cause insomnia. Some of these include: antidepressants, diet pills, medications that contain caffeine, such as Midol, diuretics, thyroid and medications for hypertension. If you are suffering from insomnia, and take any medications, ask your doctor, or pharmacist, if any of ther may be causing your insomnia.
If you drink caffeinated drinks, stop drinking them at least 6-8 hours before you go to bed. Caffeine doesn't leave your body instantly. Find something else to drink at night that doesn't contain any caffeine but is equally enjoyable. You should also avoid eating anything high in sugar before bedtime since sugar can produce a boost of energy when you want to fall asleep.
Bright lights from your computer screen, cell phone and television can cause insomnia. They stimulate the brain the same way as being outdoors on a sunny day. This makes your brain think that it is daytime. At least an hour before you go to bed, turn off these electronic devices and give your brain a chance to adjust.
To better your sleep and allow your body to enter REM sleep, the time when your body rejuvenates, for a longer period, try valerian root. This herb has been used throughout Europe for centuries to fix sleeping problems in those who have insomnia. It has both sedative and muscle relaxing effects which can be hugely effective.
Do you suffer from insomnia? Do you take naps everyday? Stop! Daily naps cause you to not be as tired at night. If you must nap, do so before three o'clock in the afternoon. Limit your nap to half an hour.
Wear earplugs or purchase a white noise machine to block out all sounds while you are trying to get to sleep. Even if you don't think that small noises have a profound effect on your sleep patterns, there is a chance that this is what has been keeping you from getting your rest.
Incorporate some carbohydrates in your dinner or nightly snack. Carbohydrates increase your blood sugar when eaten. However, when your body begins to produce insulin in response, this will elicit drowsiness. Do not over indulge with snacks though. Too much snack at night can have the opposite effect. Keep it light and at a time that will give your body time to process it.
Deep breathing exercises are one of the most effective ways to combat insomnia. This exercise helps the brain release relaxing endorphins which help you drift off. Try inhaling slowly, holding that breath for about three seconds, then letting it out slowly. Try this ten times. You should feel your body relaxing.
Insomnia can be awful to live with, so you must do what you can to free yourself from it. You don't have to let insomnia completely wreck your life. Use these tips to get rid of insomnia. It is vital to attack insomnia as soon as you can.
Orignal From: Trouble Sleeping? These Insomnia Tips Are Guaranteed To Help You Sleep
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