You struggle with getting to sleep night after night. For years, you had no trouble sleeping, but something has changed and it is a continual problem. You do not need to struggle alone with insomnia anymore. The article below will help you understand what you need to know about it.
Try drinking some herbal tea right before bed. Herbal tea has ingredients in it that help you relax. It can help relieve insomnia caused by stress and anxiety. Camomile tea is a good choice, as well as anise, fennel or even catnip! It’s a smart habit to get into to help get the best sleep you can.
If your doctor prescribes sleeping medication, take it exactly as the label says. Sleep medicine should be taken right before bedtime because they are designed to act quickly. Never drive after taking a sleeping pill. Never drink alcohol while taking sleeping pills. If you decide to quit taking your medication, talk to your doctor first.
If you’re experiencing insomnia for over 30 minutes, get up. Staying in bed may worsen the situation. Rather, do something that’s quiet, relaxing, and offers little stimulation. When you start feeling tired again, try going back to bed and see what happens. You may need to do this multiple times in a night.
While you are in bed, try practicing deep breathing exercises. Your entire body can be relaxed by just breathing deeply. This can help you fall asleep easier. Take long and deep breaths continuously. Breathe in through your nose and out through the mouth. You may learn that after a few minutes of this, you’ll be able to get great sleep.
For people who have trouble falling asleep at night, many herbs have been used to help people sleep for centuries. Some herbs that are helpful in inducing sleep are passionflower or chamomile tea, California poppy, kava, valerian and hops. These herbs will relax the body and help induce restful sleep.
Get up after half an hour. If you can’t sleep, don’t lay there for hours and hours. Get up and move to a nearby chair and read a little or try an activity. Do a very lowkey set of activities for a little while, and when you feel sleep, try again.
If you are having a hard time getting to sleep, try varying your wake up times. Set your alarm to wake up a half hour earlier than you usually do to see if it enables you to settle down for sleep at night. After getting used to your new bedtime, you might notice that you will be able to wake up at regular times again.
If you are experiencing insomnia, it could be caused by your sleep environment. Make sure your room is quiet, dark and cool. Heat, noise and light all can cause you to stay awake when you want to sleep. If there is outside noise that you cannot control, try using white noise, such as the noise made by a running electric fan, to hide this noise. The fan is also helpful in keeping you cool. Use blackout curtains or a sleep mask if you need to block light.
If you can’t sleep at night, you may be missing trytophan in your diet. Eat cottage cheese before you go to bed to get your levels back up. A 5-HTP supplement is the next step to try. Sleep is aided by serotonin and this can be created by the tryptophan.
If you get up at the same time every day, this will increase your chances of sleeping through the night. Since your body will become accustomed to sleeping for a certain number of hours, every time you go to bed you should sleep for the same number of hours each time.
Many people suffer from insomnia because they cannot get their brain to shut down at night. One way to eliminate this is to write down any worries or problems before you go to bed. This will help your brain relax. When you make a list of your problems to be handled the next day, your brain can focus on what it needs to be doing, sleeping.
Stop looking at the clock. You might need your alarm clock to wake you up in the morning, but if you keep looking at it, it will cause you stress. You’ll think about how long until you have to get up, and you’ll worry that you are not sleeping. Instead, just put the clock face down or turn it around.
Exercise during the day. Exercise is a great way to get your body into shape, but it is also good for exhausting your body. A tired body has an easier time falling asleep at night. Aim for at least half an hour of exercise each day. Just be careful not to exercise too close to bedtime.
Your bedroom should only be used as a place for sleep and intimate activities, so avoid having anything in there that can make it difficult for you to fall asleep. Many people use television as a means of falling asleep, but it can become a stimulant that keeps you awake longer than intended.
As was stated in the beginning of this article, not getting good sleep can really affect your life in a negative way. But if you take advantage of the tips shared here and do something about your insomnia, you can earn many nights of peaceful sleep once again. Good luck!
