Those who have insomnia or are closely connected to someone who does know all too well the agony it can cause. Getting enough sleep each and every night need not be a mysterious or elusive process, however. By reviewing the information presented below, anyone can have the tools they need to be fully rested at all times.
If you can’t fall asleep, despite being really tired, try taking a warm bath. Experts recommend treating insomnia with a 15 minute soak. Avoid extreme temperatures, or staying in too long. The warm water should work to ease any muscle tension you’re experiencing and help you to finally fall asleep.
A massage from your partner can really help you sleep at night. This sort of treatment will be a great stress reliever and make it a lot easier for you to get to sleep. Don’t let your thoughts race when getting a massage, just enjoy it.
If you take naps in order to catch up on missed sleep, you may in fact be harming your chances of getting proper sleep at night. Your mind associates darkness as well as a consistent bedtime with sleep. When you start taking naps, it can start to mess with your sleep patterns and your mind.
There are many medications that can cause insomnia. Some of these include: antidepressants, diet pills, medications that contain caffeine, such as Midol, diuretics, thyroid and medications for hypertension. If you are suffering from insomnia, and take any medications, ask your doctor, or pharmacist, if any of ther may be causing your insomnia.
Block out noise with white noise or earplugs. If you live in a busy area where you can’t have a quiet night of sleep, take some measures to make your immediate environment quiet. You might be able to try headphones that block out noise, earplugs, or white noise machines to block out other distracting noises.
Avoid late-night snacks and drinking. Sleep patterns can easily be interrupted when food and alcohol are consumed too close to bed time. Your body’s normal function at night is recovery. When you introduce food or alcohol, you are interrupting the normal body functions, and creating a situation where your body is distracted from normal functions as it processes these substances.
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.
Being bored can actually make way for its own stress and anxiety. Give yourself something to look forward to each day and to get excited about. Schedule an event for your future and when lying in bed, think about how great or fun that event will be. You can find local events in your newspaper or just plan a gathering of friends and family.
Write down the next day’s schedule and important tasks. Often people will find themselves lying in bed, waiting for sleep, while their brain runs through the next day’s agenda. Worries about what needs to be done can keep sleep at bay. Make a good list of things that are important, and you can save yourself the troubles of constantly preparing.
Prepare for the next day ahead by getting your clothes ready for work, packing your purse or briefcase, and charging your smartphone’s battery. Thinking about whether or not you are prepared for the following day can force you to stay awake at night. This is especially true when you are getting ready to leave on vacation.
Human beings are evolved to see light as a signal to be awake. Try to keep light from interfering with your sleep, even small sources of light. Point your digital clock away from your eyes, as well as your cell phone or other small devices. These can hit your eyelids while you sleep, waking you up instinctually.
Try to better manage your stress. Without a solid strategy for stress management, the accumulated stresses of the day can all come down on you at bedtime and make it harder to get to sleep. Use deep breathing, yoga or meditation to calm your mind at bedtime.
Deep breathing exercises are one of the most effective ways to combat insomnia. This exercise helps the brain release relaxing endorphins which help you drift off. Try inhaling slowly, holding that breath for about three seconds, then letting it out slowly. Try this ten times. You should feel your body relaxing.
It is indisputable that insomnia has the power to completely disrupt the lives of those it plagues. The happy truth, however, is that remedies and treatments are available that can provide the answers insomniacs everywhere desperately want to have. We hope the resources discussed above prove valuable to everyone who reads them.
