Did someone cast a spell on me to keep me awake? Is there some other spell which can put me to sleep? What can be done to finally help get some rest? Obviously there isn’t some kind of a magic trick that goes into solving insomnia, but you can find a lot of good ideas below.
Incorporate some exercise into your day. People with sedentary jobs are more likely to be affected by insomnia than those with more physically demanding jobs. Tiring your body out can lead to a better rest at night. Try walking for one or two miles when you return home after work.
Prescription sleep aids may be necessary if nothing else is working. Talk to your doctor to see what you should try.
Parents know that a regular bedtime routine helps children fall asleep much faster. You may find that the same strategy can help you overcome insomnia, even as an adult. Listen to music, breathe deeply and soak in a warm tub. Adopting these steps in the same order and duration makes it easier to enjoy healthful sleep.
If insomnia is giving you grief, stop all liquid intake around three hours prior to calling it a night. Although it is important to remain hydrated, drinking results in you having to use the bathroom. This can interrupt sleep and make your insomnia worse, so avoid drinking a few hours before sleep.
Magnesium helps lots of folks get better sleep. This mineral stimulates healthy sleep through your brain’s neurotransmitters. Foods that contain high levels of magnesium are halibut, black beans, pumpkin seeds and green leafy vegetables like spinach. You’ll also have less muscle cramping.
If you have a soft mattress, think about switching it out. A firm bed is better for a good sleep. It will also allow you to wake up in less pain. Mattresses are a big investment that will pay off right away.
Make a sleep diary in an attempt to pinpoint your issues. Make a note of foods you have eaten, if you have exercised, and how you are feeling. Compare it to the amount of rest you get. When you understand what helps you rest and what keeps you awake, you can change what you need to.
Though many things can cause distraction from sleep, such as TV or music, you may find that classical music can help. A lot of people have managed to get rid of their insomnia by simply playing some classic music before going to bed. It can be very relaxing and help bring on the z’s.
Excessive worry is something that causes a lot of people to be up at night. You can’t lay awake thinking about how you’ll pay your bills. Get rid of the day’s worries as much as you can. Make a list of things to do before bedtime.
Take a close look at your sleeping surface. Are your sheets soft and comfy? Do you have supportive pillows? Is your mattress old, sagging or too hard? Then you need to invest in some new bedding or a new mattress. This makes it easier for your body to relax, which in turn promotes sleep.
Before taking sleeping medication, read about their side effects. Sleeping pills may help for a short time, but you still need to discuss these options with your doctor. You should try to read up on some of the dangers and side effects on your own.
If you can’t sleep and nothing seems to work, cognitive therapy may be the answer. This sort of treatment helps you identify faulty thoughts and beliefs that rob you of sleep so that you can correct them. Cognitive therapy also provides patients with information such as sleep changes and sleep norms that are age-related and can help set reasonable sleep goals.
What succeeds for some might not be effective for you, but there’s no risk in trying. Once you’ve found one which works, you’ll be ready to sleep well again. Patience and the willingness to try new ideas will help you come up with your own custom insomnia cure.