Insomnia is pretty common. For most, the condition is a short-lived one. Some people deal with it night after night, though. Give the following tips a try and hopefully they will give you the peaceful night’s sleep your body has needed.
Don’t drink or eat food near bedtime. Your digestive system may be stimulated from food and this can keep you awake. Excess amount of liquid will cause you to wake and have to use the bathroom. Plan to eat and drink no later than two hours prior to going to bed. Late eating is even known to cause excess dreaming during the night.
Start a bedtime ritual to help you deal with insomnia. Experts on sleeping all say that regular rituals give your body and mind cues that bedtime is near. This routine should result in you feeling sleepy, which will be a big win over insomnia.
Increasing your exposure to direct sunlight in the morning and afternoon can make it easier to fall asleep at night. When you go to have some lunch go outside and allow the sun to shine on you. This will facilitate your production of melatonin, which will enable you to fall asleep.
RLS, or restless leg syndrome, is a health condition in which your legs start to twitch or feel uncomfortable, which makes it hard to relax. Sometimes the legs hurt or twitch, and you feel like you must move them continuously. This can actually help cause insomnia, and your doctor can provide the necessary help.
When you lie down, focus on your breathing. Breathe deeply. This will help you unwind and relax in every part of your body. That may put you right to sleep. Take deep breaths for awhile. Breathe in via your nose and out via your mouth. You may realize that you are actually ready for sleep within a few short minutes.
You should start shopping for aromatherapy treatments for your insomnia if you haven’t considered it yet. Candles, fragrant wax warmers or even fabric sprays, all in soothing lavender or fresh cotton, all have relaxing properties. Aromatherapy is a stress reliever and has been shown to improve insomnia. Use lavender to try out this method.
Tryptophan, which is a natural sleep-inducer, can be found in various foods. Eating foods containing tryptophan prior to bedtime can increase the likelihood of falling to sleep quicker. Warm milk, cottage cheese, cashews, turkey and eggs all contain this aid. Cold milk doesn’t have the same effect.
When you get in bed, use hot water bottles. The warmth of a hot water bottle soothes and relaxes you. It might be all your body needs to sleep. A good place to start is placing the bottle on your stomach. Allow the heat to go through you while you breathe deeply.
If you are not tired, it will be more challenging to sleep. If you work in an office, make every effort to get up and move around as often as possible. Extra physical activity like exercise can help boost your sleepiness near bedtime, as well.
Adding these tips to your cache of sleep info will improve your chances of enjoying a restful night. Adding them to your routine is sure to get you on the road to relaxation. You’ll be able to notice your body reacting by getting relaxed and knowing when to go to sleep. Then you can get the sleep your body and mind require for a successful day ahead.