Has insomnia taken control of your days and nights? Are you walking around like a zombie all the time? Do you move a lot at night trying to fall asleep? You should not have to live like that any longer. The tips below will help.
When dealing with insomnia, it’s important your sleeping hours are on a regular schedule. You’ve got an internal clock in you that’ll help convince your body that it’s time to rest once you get a schedule going. If you listen to this clock and go to bed at regular times when you feel sleepy, you’ll be able to overcome the insomnia.
Monitor your room’s temperature and ventilation. It’s easy to get uncomfortable in a bedroom that is too stuffy or hot. It can easily make it a struggle to get to sleep. Turn down the thermostat to about 65 degrees for the best sleep. Blankets should be layered for easy removal when necessary.
Don’t use a computer right before bedtime, if you’re having trouble with insomnia. Especially with video games, the repeated images and sounds will follow you to bed and keep your mind going. The graphics and action may stay with you long after you try to go to bed.
Don’t drink or eat anything before bed. Eating can get your digestive system all worked up and drinking will fill up your bladder. Eat a small snack and have a drink that’s small around two hours or more before going to bed for the night. Late eating is even known to cause excess dreaming during the night.
Aromatherapy can be a great idea, especially with scents like lavender or vanilla. Get potpourri and candles which smell soothing and pleasant, and put them near your bed. Aromatherapy is a known winner in stress reduction and busting up insomnia. Sleep can come more easily when light scents like lavender are used.
Tryptophan is found within food and is helpful for encouraging sleep. Eating these foods for dinner can help you fall asleep sooner. Eggs, cottage cheese, cashews, turkey, and milk all have tryptophan. Only drink hot or warm milk since cold doesn’t work.
Change your mattress if it is not firm enough. A firm mattress supports the body and allow it to relax. When you sleep on a good mattress, you are sure to feel better overall in the morning. This is not a cheap solution, but it is beneficial in the long term.
Force Yourself
When you are trying to get over insomnia, you should not force yourself to sleep. Try only trying to sleep if 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.
If you are worried about the upcoming day, this can keep you wake. For instance, if you need to pay bills, do them in the day so that your mind doesn’t get stressed near bedtime. Take care of whatever you can during the day. Make a task list for the next day before bedtime, so that you don’t stress out in bed.
Before taking sleeping medication, read about their side effects. While sleeping pills may treat your symptoms, you must address the cause of your insomnia. Also, it is wise to conduct your own research on possible side effects.
If your insomnia symptoms are getting worse, you should consider cognitive therapy. This will help you fight any bad thoughts that are preventing you from resting. Other benefits from cognitive therapy include learning about sleep changes over the human life cycle, in particular age-related ones, and also being able to set realistic sleep goals.
Don’t suffer from insomnia any more. Now is the time to fight insomnia for a healthier you. If you can change, you will be able to sleep during the night, so make sure you work hard to sleep well.
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