Life can be very tough if you suffer from insomnia. There are many things you can do to overcome your insomnia. Keep reading so that you can glean some tips to use tonight.
Work out more often. You might not know, but insomnia is worse for office workers. You need to get your body tired out from time to time so it can rest better. At the least, try walking a couple of miles in the evening.
Find a bedtime routine. Your body may sense a pattern in your current schedule and sticking to it. Alternatively, if you sleep at all times of the day, your insomnia is likely to worsen.
Do your deep breathing at bedtime. It can help prepare your body for sleep. To fall asleep your body should feel relaxed. Breathe in and out very slowly over and over again. 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.
Tryptophan is a natural sleep inducer that is in many foods. Try eating foods with tryptophan before sleeping to help. Turkey, cashews, eggs, cottage cheese, and milk (especially warm milk) all have tryptophan in them. If you choose milk, be sure to warm it as the cold will not work.
Making notes about your bedtime routine in a journal can help you zero in on the causes of your insomnia. Carefully list out the different activities you find yourself doing when it’s time for bed. You may notice a pattern and find things that are preventing you from sleeping early. It will be much easier to take action against your insomnia when you know what’s causing it.
Don’t drink too much near bedtime. This will only send you to the bathroom when trying to go to sleep. This sleep interruption by itself can lead to insomnia, so avoid drinking for several hours before bedtime.
Try getting a new mattress if your mattress is too soft. A firm sleeping surface will support your body as it sleeps, allowing you to fully relax. Additionally, your body is going to feel better upon waking. Mattresses are expensive, but it is a good investment.
Start a sleep diary so that you can see any potential problems. Write down the things you eat and the exercise you have done. Compare the foods to the amount of available rest. Knowing the things that affect sleep for better or worse helps you make needed adjustments.
Massages can get rid of your insomnia. It will relax and calm your tired muscles. You and your spouse can alternative nights so that both get a great night of sleep regularly. A full massage for the body isn’t totally necessary, you can just do a foot massage for 15 minutes.
There are those who can only sleep well with the proper air quality in the room. Try using essential oils in your room for fresh, fragranced air. Or, you could try using an air purifier to promote great breathing environments.
Insomnia doesn’t just affect the sufferer, it makes life hard for friends and family. The above information will help you gain control over your sleep problems. Hopefully the information here can be a vital resource to help you get rid of insomnia altogether.