Insomnia is a condition that many of us have to deal with. It may be caused by specific events, but very often it is simply a random occurrence. Insomnia seems to show up when people are upset. The ideas below should help you beat this problem.
Ask your partner for a massage if insomnia is stopping you from sleeping. The body will be eased of its tension and a relaxed state will follow. Don’t think during the massage; just relax so you can sleep.
Your bedroom should be cool at bedtime. A room temperature that is too hot or cold can make you uncomfortable. That will make sleep harder. A thermostat that is set at about 65 degrees produces the best sleeping conditions. Layer the blankets on your bed so they can be removed if necessary.
Do not drink or eat too much into the evening. Eating can get your digestive system all worked up and drinking will fill up your bladder. Eat or drink a small beverage or snack before going to bed. Late night eating can also lead to excessive dreams.
If insomnia is a frequent issue for you, establish a regular bedtime routine. Sleep experts have agreed that this will let the mind and body know it is bedtime. As you are going through your rituals, you should start feeling sleepy, making insomnia disappear altogether.
If you’re having trouble sleeping, think about upping your sun exposure. Go outside for your lunch break. This produces melatonin which is helpful for sleep.
A lot of people that have arthritis are also dealing with insomnia. The severe pain can keep you up all night. If this sounds like you, try addressing your arthritis to cure your insomnia. A warm bath, relaxation visualizations, or a pain reliever before bed might help you drift off to sleep.
If insomnia is giving you grief, stop all liquid intake around three hours prior to calling it a night. The more fluids you drink, the more you’ll be driven from your bed to the bathroom. This sleep interruption by itself can lead to insomnia, so avoid drinking for several hours before bedtime.
It will be easier to sleep in a quiet room. Even small lights within your room can disturb you enough to keep you from sleeping. Also do what you can to eliminate any noises in your home. For the things you can’t change, try using a white noise machine.
Magnesium is a mineral that may help you fall asleep. It helps to relax the brain. There are many food rich in magnesium, including spinach, pumpkin seed and black beans. Another reason to consume plenty of magnesium is that it helps alleviate muscle cramps.
Keep a sleep journal to see if there are any issues before trying to fall asleep. Take notes of what foods you are eating, how often you work out and other habits. Then compare it with the sleep you are getting. You can make adjustments as necessary when you know what factors affect your restfulness.
Worrying about the day’s events keeps you from sleeping at night. For instance, if you need to pay bills, do so during daylight hours so your mind is not on them in the evening. Reduce the concerns that you think about at night. If you need to, compile a list of tasks you have to complete before going to bed.
You won’t be able to combat insomnia without the help of experts and peers. You can’t beat insomnia alone, so starting with this article is a great idea. Try out the tips and figure out what works best for you.