Do you often find yourself exhausted after sleeping fitfully (or not sleeping at all)? Or do you have massive issues getting to sleep each night? With insomnia, you may have days, even weeks, where productivity is shot. It is important to find relief, and this article might hold the answers you need.
Get into a sleep routine. Your body will adjust to the pattern and it will be easier for you to sleep at night. You could be making insomnia worse if your sleep pattern is irregular.
You might try massaging your abdomen. Insomnia is relieved in some people when they get a nice tummy rub. Your digestion improves and your body relaxes. You probably would never think that your stomach might be the problem, so this could be the tip you’ve been waiting for!
Do not bring tablets and laptops into the bedroom. It can be tempting to use these in bed, but they will keep you awake. If you deal with insomnia, do yourself a favor and shut the gadgets off sixty minutes or more prior to bedtime. Allow your body to relax.
Try to calm your thoughts when you go to bed. This can be very distracting and counterproductive to restful sleep. Distracting the mind is important for people who cannot calm their mind at night. Playing ambient sounds like wind chimes or thunderstorms can distract your mind and help you fall asleep.
Create a diary with your sleep patterns to find any problems that you could be having. Include all of the foods that you ate during the day. Compare what your day was like to the amount of sleep that you got that night. Understand how to get more sleep and you can make the right changes.
Consider cognitive therapy if you have severe insomnia. This helps you figure out what beliefs you have which are keeping you from sleeping. It also gives you information about changing your sleep patterns and how much sleep you should be getting.
Many people need a good “breathing environment” to go to sleep. Try using essential oils and a diffuser to release those oils in your air. Others use air purifiers as a secret to good breathing that induces sleep.
If you’re having trouble dropping off, a shortage of tryptophan might be to blame. This is found in tuna, cottage cheese and turkey. If that doesn’t work, turn to a 5-HTP supplement. Sleep is aided by serotonin and this can be created by the tryptophan.
Remember falling asleep to bedtime stories? Adults can use this technique, too. Try picking up an audio-book and letting it play as you are relaxing and getting ready to sleep. Music works, too.
Are you dealing with insomnia at this time? Are naps your friend? If this happens, avoid daily naps. Napping in the daytime makes sleeping at night a challenge. If you desperately need to have a nap, do not do it any later than 3pm and only allow yourself half an hour’s sleep.
If lying down causes you to experience heartburn, see your doctor. You may have a loose esophageal sphincter which can allow acid and food to climb up your throat. Discuss this with your doctor if this applies to you.
Have you seen some ideas here that could change your approach to sleep? Do you want to see how each works for you? If you are ready, get started on doing what you can to get better sleep at night.