When it comes to insomnia, it might feel like it will never go away. It is the type of disease which leaves you so miserable you think that the end might be near. Stop the downward spiral and instead take control of your sleeping habits by checking out the tips below.

If insomnia plagues you, your clocks may be to blame. Experts on sleep recommend trying to avoid giving the clock attention when trying to sleep. They can easily cause distraction. You should avoid purchasing clocks that are illuminated or noisy.

Sleep long enough to get your rest. Avoid trying to sleep for a longer time to compensate for lost sleep or sleep that you expect to lose. Just sleep until you are rested, and do this every night. It does not make you more rested when you sleep extra hours on another day.

Look at your bed. Are your sheets soft and comfortable? Are your pillows ones that allow you to be supported? Is your mattress too soft? Perhaps you need to go shopping. Purchase comfortable bedding and a supportive mattress. This makes it easier for your body to relax, which in turn promotes sleep.

Do not nap. While you may feel that you desperately need the rest, napping will keep you up later in the evenings. That means you’ll just be tired again when you wake up, starting the whole cycle all over again. Keep yourself up during the day and you’ll find that you are ready to sleep when your bedtime rolls around.

To help your body relax, try taking a hot bath at least two hours before you go to bed. Some people find a bath too stimulating if taken near bath time, which is why two hours ahead is a good idea. Try adding some Epsom salts to the water to help you unwind.

Insomnia can occur when your bed is not a restful place. Many people do not realize that their mattress can be a big culprit in their insomnia problem. Each person is different, with different needs for sleep. You may have a too hard or soft mattress that will keep your body from finding a comfortable sleeping position.

Try keeping a sleep journal to track your insomnia. Write down each thing you have tried, and whether it worked or not. Keep a list of nights when you were particularly stressed out, and if you had insomnia at night. Keep track of activities, such as exercise that may affect your sleep. Soon, you may see patterns, or habits you can change to get your sleep routine back on track.

Do you have fond memories of childhood bedtime stories? That can work for an adult, as well. If you want to drift off to sleep, listen to an audiobook as you relax in bed. Soft music also works.

To soothe your body, a hot cup of herbal, non-caffeinated tea might do the trick. Just drink one cup, though, otherwise you may find yourself getting up during the night to use the bathroom. Be sure that the tea contains no caffeine or it might be the culprit which keeps you awake!

Make sure you don’t nap, particularly if you have insomnia. True, the appeal of a nap is hard to deny. The older you become, the more appealing a midday nap seems. However, napping can disrupt the evening sleep process. Naps restore your energy, making it difficult to actually go to bed at night.

Smoking stimulates your body, so don’t do it near bedtime. In fact, it’s probably difficult for you to not smoke in the evening, so you are better off just to quit entirely. It will take a few months for your body to purge the toxins and get back to normal, but it will leave you feeling amazing.

Be sure your bedroom is comfortable and quiet. Start by making the room as dark as possible. Blinds aren’t always enough to properly block out excess light. It is advised that you hang dark curtains on the windows that will serve as an extra block of light from outside your window. If that’s too expensive, just use tin foil.

Do not drink a ton of fluids shortly before bedtime. If you do, you may have to rise at night for the restroom. Your sleep is interrupted and you can’t get back to sleep quickly.

Create an environment that is sleep friendly. Try to limit the use of your bedroom to sleep. It should be kept cool and quiet, and as dark as possible. If you have large windows or they face the sun, invest in a set of blackout curtains. This will help keep the light out so you can sleep more soundly.

There is an end to insomnia, and thanks to this article, the end is nigh. As you take each step laid out here, you can watch your sleep get better and better. When one idea doesn’t work, move on to the next until you find one which does, allowing you to sleep like a baby.