By golly, it can be hard to get a good night’s sleep! Stress, caffeine, an old mattress – there seem to be so many things which can keep you awake. That said, sometimes you won’t even know the cause of your woe! In order to learn what it takes to get back to sleep, read this article in full.
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 you have trouble with insomnia for any length of time, consider getting a new mattress. Look for one that is firm without being hard, as these are the most conducive to sleep, and provide you with the most support. Mattresses are the cause of insomnia in many cases, but people just don’t realize it!
Do not use your bedroom for any activity other than sleep. Working at a desk in your bedroom is particularly bad for insomniacs. Do not keep exercise equipment, computers, even iron and ironing board out of the room. Replace them with relaxing items, such as soft lighting, candles or soothing music.
Don’t get too much sleep. If you cannot get to sleep after 30 minutes of lying in bed, try some relaxation or a soothing warm non-alcoholic beverage. Avoid taking naps during the day. If you must take a nap, keep it short and make sure it ends at least six hours before your normal bedtime.
Think on something extremely boring. When battling insomnia, you’ve got to battle an active mind. An active mind is typically thinking on stressors, and that’s not good. So put that active mind to use on something incredibly boring. Counting sheep is one way to do this. Give it a shot, it may work for you.
Go to bed with a heated water bottle. The heat can help to relieve tension from the body. It might be enough to let you fall asleep. Place the water bottle on top of your abdomen. Allow the heat to course through you while breathing deeply.
Although the effects of alcohol may make you feel tired initially, there has been a significant amount of research that proves alcohol will interfere with the sleep cycle. It prevents the restorative effects of deep sleep. This means that your body wakes up and does not feel refreshed from sleeping through the night.
Some people are only able to sleep when they can breathe properly in their bedroom. A nice aroma, like that which comes from essential oils, can aid the sleep process. Others find these essential to quality sleep since it boosts better breathing.
To better your sleep and allow your body to enter REM sleep, the time when your body rejuvenates, for a longer period, try valerian root. This herb has been used throughout Europe for centuries to fix sleeping problems in those who have insomnia. It has both sedative and muscle relaxing effects which can be hugely effective.
A warm bath before bed can help relax your body. This is especially helpful when you have a hard time sleeping. Try taking a bath with Epsom salt and some baking soda, about a cup of each. This mixture can help you relax and also removes toxins from your body.
Open your windows. Air that’s fresh can generally help you get good sleep. When you do this, be sure your temperature is around 60F, an ideal temperature for going to asleep. Have blankets nearby in case you get chilly.
Spend time each day exercising. Aerobic exercising should be done no less than 4 hours before your bedtime. If you wait until closer to your bedtime, you may cause more difficulty when trying to fall asleep. Early exercise can help to tire you out physically and make it easier for you to sleep when the time comes.
If you find you wake up short of breath or in a panic, talk to your doctor about attending a sleep clinic. It is possible that you have sleep apnea, a condition where your airflow is cut off during the night. There are simple solutions for this condition which can give you the sleep you deserve.
While it is perfectly okay to use a sleep aid to help you rest every once in a while, this should not be used as a long-term treatment for insomnia. If you have been having sleepless nights for more than a week, it would be a good idea for you to see a doctor so he can properly diagnose and treat you.
Don’t get too worked up about having insomnia. When you find yourself lying in bed again unable to sleep, it’s easy to start getting frustrated and impatient. However, that behavior is not going to help usher in sleep. Try to realize that for many, insomnia can be fixed to some degree.
Nightmares, parasomnias, an obstructed airway, a poor diet – with so many causes of insomnia, it isn’t surprising that millions of people are affected by it. Learning from their successes is the best way to battle against your own disease, and with all of the great tips above, you are ready to sleep again. Try it tonight!
