Am I staying awake because of some magic spell? “Is there another spell that can help me sleep?” Do I need a good luck charm or magic chant that puts me under? Insomnia has no simple solution, but there are ways to make it better. The tips below can help.
Many folks like to be night owls on holidays and weekends. Erratic sleep schedules often lead to insomnia. Use an alarm clock to wake yourself around the same time daily. After a few days, you will develop a sleep routine.
Maybe your clock is contributing to your insomnia. Most sleep experts say that you shouldn’t attend to your clocks too closely as this will cause you to stay awake. You should avoid purchasing clocks that are illuminated or noisy.
If you’re having trouble with sleeping, pay attention to the temperature and comfort level of the room you sleep in. Things can get uncomfortable when it’s too stuffy or too cold. This can make it harder to sleep. Put the temperature down to 65. Layer blankets if you have to, to arrive at the best temperature.
Engage in deep breathing exercises while in bed. It can help prepare your body for sleep. To fall asleep your body should feel relaxed. Repeat taking deep breaths time and time again. Breathe in via your nose and out via your mouth. Before you know it, you will feel your body begin to settle down.
Do not drink anything a few hours before bed. Bathroom breaks can keep you up all night. When you interrupt your sleep, you trigger insomnia. That’s why it’s important to limit drinking beverages before bedtime.
Trying to force sleep when your body is not ready is not going to make things any better. Instead of just trying to go to sleep at a set time, focus on only going to sleep when you’re tired. This may be counter-intuitive, but it’s better to let your tiredness lead you to sleep, rather than force yourself to sleep when you can’t.
You should avoid stress before bedtime. Attempt relaxation methods that might help you sleep. It’s imperative that both your body and mind are relaxed. Some techniques such as meditation, imagery and deep breathing can help.
A lot of people are only able to sleep during the night when they’re able to breathe well. To create an environment that allows for better breathing, using a diffuser with essential oils to purify the air could do the trick. An air cleaner can remove impurities and help you breathe easy while you sleep.
Certain supplements can aid in the sleep process, like 100mg of a 5-HTP supplement. This dose is low and can help people that are depressed to get better sleep at night. Speak with your doctor before you try this medication.
Do you get heartburn when you lay down? If so, speak with your doctor. Your esophageal sphincter could be loose causing acid and food to rise up into the throat. This is potentially dangerous and warrants an appointment with your doctor.
Rocking is a good motion to help get to sleep. Try getting yourself a rocking chair to keep near your bed, and then rock in it before you get into bed. You can further help yourself by playing some nice soft music.
While it can be relaxing to take a great walk before sleeping, don’t exercise before bed at a high level. When your body is pumped from exercise, endorphins start flowing. Exercise creates a lot of reserve energy, so avoid doing it for at least two to three hours before going to bed.
If you’re hungry at night, you won’t be able to sleep. Have a small snack, such as an apple, to tide you through the night.
It’s true that a solution that works for one person may not fit your specific situation, but that doesn’t mean you should give up. Eventually something will work for you. Here’s to many sweet dreams!