For many, sleep is easy and natural. For those who’ve faced a bout of insomnia, though, getting restful sleep is both more important and more difficult. Now that you are here, reading this article, you are going to join the masses that know what to do to get a good night’s sleep.
Try drinking fennel or chamomile tea if you can’t sleep. A warm beverage is always soothing and relaxing, and the herbs have a calming effect. In addition, the herbs in those teas can help you relax so that you can fall asleep.
Try using a routine for sleep. With a pattern, your body can expect sleep and get tired more quickly. If you just try to head to bed whenever and wherever, you could be exacerbating your insomnia.
Try waking up earlier than usual. Just half an hour might do the trick to make you tired at bedtime. You’ll be able to determine the optimal number of hours to aim for.
Practice breathing deeply when you are in your bed. This will relax you from head to toe. It may assist you in falling asleep. Breathe in and out very slowly over and over again. Make sure that you inhale through your nostrils, but that you exhale through your mouth. You may find that within a few minutes, you’ll be ready for some quality sleep.
Talk to your doctor about any sleep aids you are considering using. This is particularly important if you plan to use it long term. Though they can be safe in the short-term, long-term use can be taxing on your body.
Your bedroom should only be used for sleeping and getting dressed. When you turn it into a hub of activity, your brain just can’t calm down. You can reteach the brain to think of it as just a place for sleep by just sleeping there!
Keep a sleep diary. Write down what you eat and what activities you do before bedtime. Then compare it with the sleep you are getting. By figuring out what kinds of things make it hard to sleep, you can start changing things in your life.
Smoking is an overall bad habit, and it also hinders your ability to sleep. Smoking elevates your heart rate and stimulates your metabolism, making it harder to get to sleep naturally. Smoking cessation is important for a number of reasons. You will find that the extra sleep you gain is a great bonus.
Always get into bed at exactly the same time nightly. Whether you understand it or not, your body craves a routine. You will feel much better overall if you stick to a schedule. Keep going to bed at the same night; in time your body will get used to it.
Better and longer sleep has been proven to come along with exercise. However, you should not exercise close to bedtime. Be sure that you’re done with exercising about 3 hours before you go to bed so it doesn’t make you have a hard time sleeping.
You need a good sleep schedule in order to get adequate sleep. When you lay down and rise at consistent times each day, then your body has a good idea when to do what it needs. You can sleep a lot better if you limit your bedtime hours to around eight maximum.
Reduce or eliminate your intake of caffeinated beverages six hours before you plan on going to bed. Try drinking decaf or herbal tea with some soporific effects. Also, stay away from sugar before bed as it can hype you up.
A major cause of insomnia for some people is noise. Sometimes something as simple as a clock ticking can cause it. Remove anything from the bedroom that makes noise. If the area you live in is quite noisy, a machine that produces white noise can diffuse some of it.
Now you may consider yourself a scholar of sleep. Use all of this information that is at your disposal. Share it with friends and family who also face insomnia and you might just help them to get a better night’s sleep, too.