Millions of people across the world suffer from insomnia each and every day. Because of this, many people are frustrated with how insomnia affects their mood, their career, family life and many other day-to-day events. Many people simply try to deal with insomnia on their own, but quickly find out that doesn’t always work. Read on to learn more about insomnia.
Keep your bedroom clean and free from clutter. Remove your television, computer and other electronic devices. Do not study, watch TV or work in bed. Decorate your bedroom in soothing colors that help you feel relaxed and keep decorative items to a minimum. Your bedroom should be a relaxing place where you go to sleep.
Drink some soothing tea or warm milk before going to bed. Chamomile and lavender are extremely good herbal tea choices that will help you relax. Do not eat anything too close to bedtime. Often when you feel hungry at night, your body is really just tired so listen to it and get to bed.
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!
A nice glass of warm milk could help put you to sleep. Next time you are having trouble falling asleep, go to the kitchen and heat up a glass of milk. This helps many people fall asleep every night. So instead of tossing and turning for hours, just take 10 minutes to get up and drink some warm milk and you might fall asleep sooner.
Particularly if you work in an office and do not engage in much physical activity during the day, establish a workout schedule for yourself. Just 15 minutes a day of activity can help, as long as you do so a good 30 minutes or more before bed. Exercise enables you to get the oxygen you need to rest and sleep well.
Excessive worry is something that causes a lot of people to be up at night. You can’t lay awake thinking about how you’ll pay your bills. Use the daytime to get your tasks out of the way. If you must make a task list, finish it before bed.
The average mattress is only good for 8 years. After that time, your mattress may be lumpy or not giving you the support you need. Even if it seems OK, it may be a haven for dust mites and dead skin cells. This could also cause an allergic reaction which can keep you from sleeping well.
If you face depression, insomnia is likely a side effect of your disease. In people who have depression-based insomnia, adding a 5-HTP supplement to their daily regimen helped them not only fall asleep faster, but also sleep through the night and to feel more rested when they woke in the morning.
Check your mattress often for signs of wear and tear. If you’re not comfortable, it may need to be replaced. Buy new pillows and bed linen whenever necessary. Avoid allergens when choosing bedding. Although feather pillows might be more comfortable, they are a waste of money if you’re allergic to them.
Turn your bedroom into the perfect sleep environment. Block out all light, including the little LEDs which seem to be on everything. A small square of black electrical tape can do the trick. Next, block out noise or cover it up with a running fan or white noise machine.
Therapists are known to use imagery to help insomnia sufferers relax at night. Try lying in bed, lights off and no noise. Imagine yourself in the most peaceful place you can imagine, such as a beach with lapping waves, a rainforest with trickling rain or in a boat on a sunny lake. Imagery can help you fall asleep.
If you suffer from insomnia during the night, don’t take naps during the day. While naps may be hard to resist, they can keep you awake when you would rather be sleeping. Stay up during the day so that you will sleep better at night.
Some people who are suffering from insomnia have been able to trick their mind into falling asleep. They can accomplish this by pretending that they have to wake up now. Visualization of the morning will make you want to get to bed. If you focus on needing to shut off your alarm, you can trick the mind into going back to bed.
As you can see, there are many things to understand about insomnia that we often don’t pick up on ourselves without some education. If you’re suffering from insomnia, you may need to try a number of things to get through it much easier. Keep the advice in mind from this article, and you will be on your way to peaceful sleep!
