Insomnia is a very real problem, and anyone who’s experienced it can vouch for the very negative effect it has on one’s quality of life. Luckily for you, insight can be gained about combating this situation, if some time is spent researching. This article will teach you how to fight your insomnia.
Set your alarm for an hour earlier than normal. While you may get a groggy feeling when you wake up, you should be able to get to sleep more easily the next night. When you do this, your body will be ready to fall asleep quickly.
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 drink or consume food just before going to bed. Eating stimulates your digestive system and body. Two hours prior to bedtime, have a final snack and drink. Late night eating can also lead to excessive dreams.
Don’t do other things in your bed, other than sleep. This means no television watching, reading, or doing any sort of puzzles before bed. All of these things can stimulate your brain, and that can trigger insomnia. When sleeping is the sole function of the bed, you’ll be more likely to get the rest you need.
Try aromatherapy. Buy scented candles and potpourri and place these things by your bed. Aromatherapy is a stress reliever and has been shown to improve insomnia. Light scents, particularly lavender, are good at helping you sleep easily.
Stay away from anything that has caffeine in it. For example, you would not want to consume coffee or sugary soda just before going to bed. In addition, although herbal tea is recommended for sleep, black tea is not. If you get the two confused, you may find it even more difficult to fall asleep than before.
Stop taking naps. If you take a nap during the day, you are going to have a harder time going to sleep and staying asleep at night. When you cut out your nap, you will find that you have a better time remaining asleep when you go to sleep for the night.
You already know that smoking is detrimental to your body, but did you know that it’s also capable of affecting your sleep? Smoking elevates your heart rate and stimulates your metabolism, making it harder to get to sleep naturally. You undoubtedly know that smoking makes it impossible to look and feel your best. Better sleeping patterns are one of the many benefits.
Analyze your caffeine intake before you go to bed every night. Try to not drink anything containing caffeine, even a little bit, before going to bed. If you’re very addicted to caffeine then you may want to start tapering down on it and eventually giving it up so that your body is able to rest easier.
When an area is loud, it is often hard to fall asleep. Even the slightest noises like a ticking clock can be enough to cause people not to fall asleep. Clear your bedroom of anything that makes noise. If there is a lot of noise outside your home, white noise can mask it.
If you have a willing spouse, or sleep partner, try talking him or her into giving you a relaxing massage to help combat insomnia. If you cannot coerce them into a full-body massage, even a quick back massage with some soothing oil might be enough to relax your body, making sleep come easier.
If you want to have a bedtime snack, do so at least an hour before bed. This gives your stomach time to process the food, ensuring that you don’t feel full or bloated when you lie down. This can also help with the heartburn you may deal with at bed time.
Insomnia can certainly have a negative effect on your life. If you are trying to combat your insomnia, one method that can be useful is to establish a sleep schedule and adhere to it. Your biological clock will be better attuned by having a set time to wake up and go to sleep. Some days you may still be feeling tired when your alarm goes off, but you still need to get up and out of the bed at your scheduled time. This will allow you to sleep normally again.
Consult your physician about your various prescriptions to see if one is possibly your insomnia culprit. Under your doctor’s supervision, you may be able to change medications or discontinue others. Sometimes you’ll find that medications that don’t even say they cause insomnia could be what’s wrong.
Insomnia is debilitating in so many ways. Although, it can be cured when you have reliable information to follow such as these tips that you read in this article. Utilize these tips often and get control of this affliction now.