It can be hard work to get to sleep. A little focused research will help you understand sleep patterns and cope with insomnia. This article is a good place to start, as you are going to learn a number of techniques you can use against insomnia.
Go to the doctor if you have insomnia. This will ensure that you don’t have a serious medical condition. For example, headaches, diabetes or Restless Leg Syndrome can all keep you up at night. Treating these ailments can foster much better sleep.
Wake up earlier so that you can get to sleep quicker at bedtime. While this may leave you feeling groggy for the morning, it should help you when you need to fall asleep later that night. Missing that an hour or so of sleep may be all you need to get a full night’s rest the next day.
Be careful with your room ventilation and temperature. Rooms that get too warm or have stifled air are too uncomfortable to sleep in. This makes sleeping even more challenging. Check your thermostat and lower it down to about 65-70 degrees to make sleep more enticing. Also, use blankets in layers to give yourself more flexibility in adjusting your environment to the most comfortable level.
Work out earlier in the day. People with sedentary jobs are more likely to be affected by insomnia than those with more physically demanding jobs. You need a tired body to be able to rest. Try walking a mile or so after work.
If nothing that you do at home seems to help you deal with your insomnia and let you get enough sleep, you may want to consider using prescription medication. Talk to your doctor about sleep aid possibilities.
Do not drink or eat too much into the evening. Eating stimulates your digestive system and drinking before bed can cause you to wake so you can use the bathroom. Eat your last snack, and small drink, at least two hours before you plan to retire for the night. Late night eating can also lead to excessive dreams.
If you’re having trouble sleeping, think about upping your sun exposure. Use your lunch break as the perfect time to get outside and enjoy the sun shining down on your face. Melatonin production starts when you get sunlight on your skin and helps you get to sleep.
A regular routine is a great way to help you sleep better every single day. It does not just work for kids. Relaxation exercises, warm baths, and music are all great things to include in your routine. Do these each day at the very same time for better sleep.
Many people who suffer from arthritis pain also have insomnia. Having pain that is caused by arthritis may hurt you enough to make you stay awake nightly. If you think arthritis is bothering you, take some ibuprofen or relax in a warm bath before bed.
Try treating your insomnia with aromatherapy. Get a small sampling of various potpourri and candles which feature relaxing scents. Then place them around your bed. It can bust your stress and help you relax. Attempt something a bit light, such as lavender, and you’ll be able to sleep a bit more easily.
Insomnia is hard to beat, but it’s worth it. If you can start today, your best sleep ever will be on the horizon. With so many treatment options and preventive measures available, there is no reason why insomnia should be allowed to ravage your well-being.
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