What is the magic cure-all to insomnia? Sadly there isn’t a thing such as this, but there are things that can work for you and other people like you. Learn more about these techniques from below.
The ideal amount of sleep is enough to let you get up feeling fully rested. Don’t overdo it because you didn’t get enough sleep the night before. Just sleep the same amount every night. You cannot “bank” sleep hours for another day!
If you’re having trouble with sleeping, pay attention to the temperature and comfort level of the room you sleep in. A room that is too hot or cold can make anyone feel uncomfortable. This will make sleep even more of a challenge. Check your thermostat and lower it down to about 65-70 degrees to make sleep more enticing. Put blankets in layers so you can kick them off to find a comfortable temperature.
Get a sleeping routine put together. If you have a pattern, your body will be more likely to get tired around the same time every day. If you sleep randomly, you may worsen your insomnia in the future.
Prescription sleep aids may be necessary if nothing else is working. Visit your physician and he will be able to help you find one that is right for you.
Create a regular, predictable bedtime routine to help transition from wakefulness to drowsiness to sleep. Take a bath before bedtime and have a warm glass of milk. Do these things on a consistent basis and promote healthy sleep.
Don’t bring your laptop or tablet into your bedroom. It’s sometimes hard to keep these things out of your bed, but know they may keep you up. Turn these devices off about an hour before bedtime for the best results. Your body needs this time to relax and be ready for sleep.
If you want to experiment with an OTC sleep remedy, consult your doctor about the safety of doing so. Especially if you will be taking it for a while. This sort of thing is OK occasionally but can have long term negative side effects.
If your mattress is not firm, change it. A firm sleeping surface will support your body as it sleeps, allowing you to fully relax. Additionally, when the body is well supported overnight, your whole physical state will benefit. Mattresses may be costly, but they are worth the investment.
You don’t need to eat a huge meal before bed, but you shouldn’t go to sleep hungry either. Crackers, fruit, or other carbohydrates can help with sleep. The serotonin that is released by these foods will induce a more relaxed state.
Start writing down your daily habits. Take notes of what foods you are eating, how often you work out and other habits. Compare it to the amount of rest you get. When you understand the causes, you can end insomnia.
There are those that feel that any music might interrupt or disrupt your sleep, there are some that find classical music useful. A lot of people are soothed to sleep due to classical music. Classical music is very relaxing, soothing and will help you go to sleep.
Try to adjusting when you wake up in the morning if you’re having trouble sleeping. Attempt to wake up about half an hour sooner than usual and see if that makes you sleepier at night. After getting used to your new bedtime, you might notice that you will be able to wake up at regular times again.
You are probably aware that caffeine is a major cause of insomnia. Caffeine is popular, and it is a stimulant so it interferes with your sleep and can speed metabolism. Some people don’t understand how important it is to cease drinking caffeinated beverages by a certain point in the day. To reduce your insomnia, avoid drinking caffeinated beverages after 2 PM.
Check off each tip, try it out and enjoy better sleep. You will find that you begin to fall asleep more quickly, and that you are able to sleep through the night. You will be glad you researched this once you wake up refreshed each morning.