If you’ve ever had insomnia, then you know how hard it is to get sleep. So what do you do when you can’t go to sleep at night? Well, there are many tips and tricks for coping with insomnia, and this article is going to discuss how you can go about handling your condition.
Play some music right before you go to bed. Music can have a really relaxing effect on the body, and that’s important for those suffering from insomnia. Choose music that calms you, and have it playing lightly in the background as you lay down for sleep. Don’t go with any music that’s energizing. That’s the wrong direction you want to go!
If you are suffering with insomnia, get up an hour earlier. You might wake up groggy, but you’ll have an easier time going to bed the next evening. Missing that an hour or so of sleep may be all you need to get a full night’s rest the next day.
See a doctor. You might not be able to find your insomnia on your own, and you might need a professional to help. A doctor can make sure that there is not some other underlying condition causing you to miss sleep. He can also help you to try some sleep medication if necessary.
Taking Melatonin may help you get you back to sleep. Melatonin is a naturally occurring hormone that is available in a supplement form. This hormone helps regulate the human sleep-wake cycle (circadian rhythm), causes drowsiness and lowers body temperature. Man-made Melatonin supplements are available at many health food and drug stores.
Don’t read right before going to bed. You may love the time you have right before bed to get a few chapters in, but really you are stimulating your body. If you’re battling insomnia that’s the last thing that you want to do. So keep the books out of the room.
If you are not tired, it will be more challenging to sleep. If you are tied to a chair during the day, make sure you get up and move about as often as possible. Getting a little exercise during the day will help you sleep better at night.
When you worry about the day ahead, that can keep you up at night. For instance, if you have to pay bills, do them today so you will not have think about them overnight. Reduce the concerns that you think about at night. If necessary, write down what needs to be done before retiring for the night.
Taking two tylenol when you go to sleep has always been a big tip for people with insomnia. However, you can trade this out with an ibuprofen. Or, you can substitute taking tylenol or ibuprofen with all-natural melatonin. All three of these are able to put you in a relaxed state.
Find out if music helps. Sometimes, going asleep without noise can seem odd. Try soft music near your bed, and see if that helps you rest enough to fall asleep. You may need to search through a few different bands and a few different kinds of music before you settle on something nice.
Turn your bedroom into a restful retreat. Try using lighting that is soothing and not harsh and bright. Change your bedding to a soothing color. Try aromatherapy by using a soft fragrance. See if using a fan can create a relaxing white noise that will lull you to sleep. Small changes can make a big difference.
Take a bath that is warm, almost hot. In addition, add some Epsom salt or baking soda. That will make you feel calmer. The salts can soothe your muscles, and you might be more likely to fall asleep when you make an attempt later in the evening. Don’t make it too hot or too cold.
Drinking warm milk before bedtime may actually be the natural cure that you seek. It contains a sedative that is natural and will help the body release melatonin which promotes sleep. Try a warm glass at night before bed.
A small snack may be what you need to fall asleep. Just a slice of toasted whole wheat bread with honey will do the trick. Milk can help you get sleepy, usually within about 30 minutes of drinking some.
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.
Now that you have read through this helpful information, you should be able to use the strategies to cope better with insomnia. Remember what you’e read so that you can begin to understand your condition better and work towards a solution. There is hope, and you can find sleep in your future.