Nearly every animal must sleep. Humans are supposed to get about seven to eight hours of deep sleep per night. If you don’t even get four, then you likely have insomnia. This can be quite a big problem if it is happening to you. The following paragraphs have a number of ideas you can use to rediscover good sleep.
Exercise. Surprisingly enough, people working in office jobs suffer with insomnia more so than those doing physical labor jobs. It is important to get plenty of exercise to become tired in order to get good sleep. An after work walk of one or two miles is an ideal plan.
Get into a regular sleep routine. If the body knows you have a real pattern when it comes to sleep, it will probably be tired at the proper time. By sleeping at irregular times, you are likely worsening your insomnia.
If you have trouble sleeping at night, think about exposing yourself to daylight during the day. Try getting outside and into the sun on your next lunch break at work. This stimulates your glans and allows them to produce melatonin so you can fall asleep.
Try sleeping with your body in a north to south plane. That’s with your head north and feet south. This gets the body in line with the earth’s magnetic field, helping you feel in greater harmony. It might sound odd, but some people swear by it.
A routine works for your kids, so it will also work for you. Take a bath that’s warm, practice breathing deep, or listen to music that soothes you. Do these things on a consistent basis and promote healthy sleep.
Aromatherapy is a pleasant, natural means of easing the effects of insomnia. Create a soothing atmosphere by your bed with gently scented potpourri and candles. Aromatherapy is proven to relieve stress as well as help people overcome insomnia. If you opt for something like lavender, sleep may be easier to get.
A relaxing massage prior to bed could be helpful in lessening the symptoms of insomnia. It will calm your body and relax your muscles. You and your spouse can alternate massages every night. You don’t have to do an intense full body massage, as 15 minute foot massages work well.
Avoid caffeinated beverages entirely, or for at least six hours before bedtime. Drink decaffeinated beverages, or have herbal teas that have soporific effects. Avoid sugar at bedtime as it will give you some energy, too.
Train yourself to avoid excessive liquids in the hours before bedtime. Drinking too much will force you to go to the bathroom often at night. Getting up regularly will mess with your sleep rhythm. Drink lots of fluids during the first one half of your day, and avoid them after.
A snack can help you to feel sleepy. Some toast and honey can fill you up and sedate you at the same time. If you’re able to get a warm glass of milk into you, it should help you to get tired around 30 minutes after you finish it.
While you may be tempted to consume an aid for sleep when you’re working with insomnia, you should be careful with this because it can be addictive. Talk to your physician before considering going this route.
Why not open up a window or two? You will rest better with fresh air. If have an open window and the outside temperature is around 60 F, then you are in the perfect sleeping temperature range. Keep extra blankets handy in case you become too chilly.
Some of these tips might not work for your insomnia. Give them all a try and use what you can. You have countless options, so take comfort in knowing that soon you will have answers. When you start tackling insomnia head on, you’ll eventually win out against it.