Just thinking about insomnia is enough to trigger insomnia. This dreadful condition has both mental and physical causes, yet the onset of it has deleterious affects on both the body and mind. Keep reading to learn some ideas on what you can do to take care of your insomnia and get some sleep.
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!
Cut down on your caffeine intake. Caffeine can keep working for up to 24 hours, so if you are drinking a lot of coffee, that could be what is keeping you up. Try tapering off, and having a little less coffee every day. That way, you don’t to quit caffeine cold turkey, which could result in withdrawal symptoms.
Those with insomnia often lay in bed and stare at the clock. Worrying about being late to work or not looking after the kids can keep you up all night. Instead of looking at that clock and worrying about the time, you should turn your clock around or move it away from you to where you can’t look at it.
Cut down on fluid intake before you go to sleep. If you have to wake up in the middle of your sleep to go to the bathroom, you have to make sure that you cut the fluids you have in the evening so you can have uninterrupted sleep instead of getting up over and over.
One thing that that you need to cut out of your life if you have trouble falling asleep is caffeine. The half-life of a dose of caffeine is about 7 hours. So if you drink a cup of coffee at 4pm, you will still have half of the caffeine racing through your body at 11pm. For restful and sound sleep, cut the caffeine out of your life.
You can help combat insomnia by going to bed around the same time nightly. This will help you to create a solid routine. Your body is at its best when it is on a schedule. If you have a set bedtime, your body will start to tire when that time gets close.
There is connection between exercising and improving the quality and duration of your sleep. However, refrain from exercising when bed time is approaching. Since exercising is a stimulant, you will have trouble falling to sleep right after exercising. Finish all strenuous activity at a minimum of 3 hours before you plan on laying down to sleep or your sleep may be disrupted.
If you’re dealing with serious insomnia, it may be time to get cognitive therapy. This will help you fight any bad thoughts that are preventing you from resting. With cognitive therapy, it is also possible to obtain information with changes to your sleep patterns and issues with sleep that may be due to age. Reasonable sleep goals can be established.
If you suffer from bouts of insomnia, take a look at your mattress to see if it may be contributing to the problem. If your mattress is to soft, too hard, or just old and uncomfortable, it could be the cause of insomnia, or frequent night waking. A new mattress might be just what you need.
Many sleep specialists recommend taking 100mg of a supplement containing 5-HTP. The dosage this low has proven effective in assisting people that suffer with depression get sleep at night. Talk to your healthcare provider prior to trying this.
Listen to music as you fall asleep. You can either look for music that you find soothing or you can use CDs that are made to help people fall asleep. CDs are available in steady patterns, soothing music or with words that can help you as you drift off to sleep.
For those who have mild insomnia only periodically, counting exercises have been known to bore them to sleep. Try counting backward from one thousand, taking a deep breath between numbers. Try visually typing phrases, or song lyrics on an imaginary typewriter. You may be surprised to find you fell asleep without knowing it.
Try not to stress over what’s going on in life when it’s nearing bedtime or it could make you not able to sleep well or at all. Take an hour before bedtime to unwind and relax your mind to purge the stressful thoughts from your head. The worrying can wait for another time.
As stated earlier, insomnia can have its origins either from a physical matter or mental stress. Regardless of the source, insomnia impacts both your body and your mind. Hopefully, both can get some relief and peace from the tips and ideas that you picked up from this article in search of some sleep.