Most animals need to sleep. Seven to nine hours of sleep is ideal for human adults. If you are having a hard time getting the sleep you need, you may have insomnia. This is a huge dilemma. Here are some tips to help you get back to sleep.
Make sure you are sleeping for as long as you need to to feel rested. Remember that you cannot make up for lost sleep or get extra sleep in advance of challenges. Each night you should sleep until you feel rested. You cannot “bank” sleep hours for another day!
When it is close to bedtime, cut back on the eating and drinking. Eating stimulates your digestive system, keeping you awake, and fluids will make you wake up to urinate. You should be done eating and drinking about two hours before going to bed. Late eating can also cause too many dreams!
Rub your belly! Stimulating the stomach this way can help promote sleep. You’ll relax and your digestion will improve. This is a good first step if your insomnia is related to digestive issues.
Leave your electronics out of the bedroom. If you bring laptops, phones and so forth to bed with you, it will be hard to get to sleep. Turn these devices off about an hour before bedtime for the best results. Let your body take a break so it can relax.
Many people lay awake when they have insomnia, just watching their clocks. Worrying about not caring for the kids or being late to a job can keep anyone up all night. Move the clock to where you can no longer gaze at the time and stop worrying about how late it is getting.
The only things that should be done in your bedroom are dressing and sleeping. Do not, under any circumstances, have an argument in your bedroom. This will prevent sleep from happening. Your brain can be reprogrammed, and you want it to know that your bedroom is only for sleeping.
Keep a sleep journal to see if there are any issues before trying to fall asleep. Write down the things you eat and the exercise you have done. You might find that certain foods or activities cause you to have a hard time going to sleep. By understanding what factors help you get more or less rest, you can make necessary changes.
Make sure you are going to bed at about the same time each night. You need consistency in life, whether you like it or not. Your physical body operates its best on a regular schedule. When your body knows it’s bedtime, it’ll relax.
Worry about the problem the next day may bring can prevent you from sleeping at night. For instance, if you have to pay bills, do them today so you will not have think about them overnight. Reduce the concerns that you think about at night. Make a list of things to do to make finishing these tasks easier.
Don’t be discouraged if you do not find relief from one of these suggestions. This is why it’s important to try everything. Trust in the experts providing these tips, and remember that insomnia does eventually end. When you start figuring out ways you can rid yourself of insomnia, it will soon be gone.