Everyone has a sleepless night occasionally, but the inability to sleep can turn into a major issue for some people. Recurring insomnia can have a major and resoundingly negative impact on a person’s life, career and even mental health. The tips below can help you sleep better.
If insomnia is troubling you, then you should visit your physician to make sure it’s not a symptom of something more serious. Restless leg syndrome, migraines and clogged breathing passages can all prevent a good night’s sleep. When you have treated those conditions, you are going to be able to sleep again.
If you have battled insomnia a lot lately, try to get more exercise. Regular exercise can make you sleep easier because it regulates hormones. Hormones can play a large part in your insomnia, so exercise more and sleep more.
Try having your alarm set so you can get up at least an hour earlier if you have insomnia problems. While you may get a groggy feeling when you wake up, you should be able to get to sleep more easily the next night. When bedtimes comes, you’ll pass right out.
Get up earlier than normal. Just half an hour might do the trick to make you tired at bedtime. You’ll be able to determine the optimal number of hours to aim for.
Parents know that a regular bedtime routine helps children fall asleep much faster. You may find that the same strategy can help you overcome insomnia, even as an adult. It’s a good idea to include plenty of calming activities, like playing some soothing music, taking a warm bath, or doing some deep breathing exercises. Do this at regular times to let your body adjust and know when it’s time to sleep.
Arthritis is a common reason for insomnia. The pain of this condition can keep you awake the entire night. If this is what is keeping you from sleeping, try taking a hot bath, taking some ibuprofen, or try some relaxation exercises to lessen the pain and help you to get to sleep.
Practice breathing deeply when you are in your bed. This will help you unwind and relax in every part of your body. This can assist you in getting the push you need to start sleeping. Breathe in deeply for several minutes at a time. Inhale through your nose and use your mouth to exhale. This will help calm you down and prepare you for sleep.
You need a quiet and dark bedroom in order to get the sleep you desire. Believe it or not, even the smallest amounts of light can make it hard to fall asleep. If there is any noise that you can reduce or eliminate, do so. For the things you can’t change, try using a white noise machine.
Get a different mattress if you have one that isn’t as firm as you’d like. A firm bed is better for a good sleep. When you sleep on a good mattress, you are sure to feel better overall in the morning. Mattresses are rarely cheap, but they are worth every penny.
Let your worries go when it’s bedtime. Do your worrying earlier in your day if possible. It is common for people not to sleep well due to an active brain that refuses to switch off. Why not use some time before you’re attempting to sleep to think about your day? When you do this, you can let your problems go until tomorrow.
You need a good sleep schedule in order to get adequate sleep. Having a nightly routine each night around the same time, then getting up in the morning around the same time, allows your body to figure out the pattern. You will sleep better if you limit your time in bed to eight hours.
If you’re having a lot of trouble getting to sleep, play around a bit with the time you set for getting up each morning. Wake up a half-hour earlier to see if that helps you sleep better at night. Once the body has naturally adjusted, you can change your wake up time back to the original.
Not having enough tryptophan in your body can make you stay awake. This is a nutrient contained in turkey, cottage cheese and tuna fish. Alternatively, consider a supplement containing 5-HTP. This will give your body the serotonin that it needs.
Speak to a doctor about the medications you have to determine whether they are keeping you awake. You might want to stop taking the medicine or trying an alternative. Sometimes a prescription which doesn’t even list insomnia as a side effect can be the culprit!
Interestingly, scientists who study sleep have discovered that people can often rock themselves to sleep, a lot like what a mother does for a baby. Put a rocker in your room, and before bedtime, slowly rock for a little while. Relaxing music can increase the calming effect.
While a nice walk can help you relax before bed, avoid high-level exercise before bed. Exercise gets adrenaline pumping, making it impossible to rest. Exercising before bed can keep you energized which is a bad thing if you try to go to sleep.
Folks tend to advise against eating near bedtime, but it may be that hunger is what is keeping you awake. If you are a bit hungry before you go to bed, eat some fruit or a couple of crackers before sleeping.
It is fortunate that sleep is possible for you when you use the tips above to finally have a blissfully restful night. Tuck these tips away to a handy place for easy future reference. You are going to learn what helps you, and you will be able to sleep well soon.