What does it take to battle against insomnia? Should I take some sleeping pills and pray they don’t leave me a zombie in the morning? Is there a more natural technique for beating this disease? To learn about how you can get back to sleep again, check out the tips below.
If you are plagued by insomnia, start listening to soft music while you try and fall asleep. Anything rhythmic and quiet should help to put you in a relaxed state, so that you can get to sleep. If you don’t enjoy quiet music, opt for the sound of waves crashing on the shore.
Ask your significant other for a quick massage right before bed. A massage can help your body relax enough to get the sleep you really need. It doesn’t need to be a full body massage, and it doesn’t need to be long. A short 2 minute neck rub is sometimes all that’s necessary.
Hot water bottles can be used in bed. The heat from the bottle will help relieve any tension you might have in your body. This could be the simple cure you need for your insomnia. Begin with the bottle placed on the stomach region of your torso. Let the heat run through you as you breathe deeply.
Do not keep your bedroom too hot. Keeping your sleeping area too warm can disturb sleep, and cause frequent waking. On the other hand, studies show no evidence that a cool room can cause sleep disturbances. Keeping the temperature low, and a window open may help to keep insomnia at bay.
Don’t make your bed the hub for all your activity. Your bed should only be for sleeping. If you are always trying to do other things in bed, your body knows that and isn’t quite sure what it is there for. Make sure that you keep other activity out of bed and you’ll fall asleep better.
The only things that should be done in your bedroom are dressing and sleeping. Fighting, using a computer, or the like can make your brain view the room as the place for those activities to occur. Your brain can be trained to only think that the bed is for sleep, and that is why you must only sleep there!
Use a sleep diary for determining issues with sleep. Jot down what you have eaten before bed, your exercise habits as well as your moods each day. Then look at the amount of rest you are getting. Once you know what will help you get sleep, you can do it.
Though many things can cause distraction from sleep, such as TV or music, you may find that classical music can help. There are many people that find classical music to be calming, and induces a relaxed state for sleeping. Classical music is very relaxing, soothing and will help you go to sleep.
If you have trouble falling asleep at night, try keeping yourself on a regular sleep schedule. A regular sleep schedule is crucial if you are having trouble falling asleep. When you go to bed at about the same time on a daily basis, your body will be programed to sleep better and fall asleep quicker.
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 wreak havoc on daily life. Planning a sleep schedule and sticking to it may help. If you get into bed and get out of it every day at the exact same time, you will support the biological clock you have. Get up every morning at the same time, even if you’re still tired. Doing this will let you get into a rhythm when it comes to sleeping.
Do some aerobic exercises four to six hours before you go to bed. This has been shown to help people sleep a lot better. Be careful about the time because exercising too early will have no effect on your sleep patterns and doing it too late will make it harder to snooze.
Avoid eating or drinking things that have caffeine in them when it is close to bedtime. To be on the safe side, you should do them no less than six hours before. Caffeine is a stimulant and it will keep you up for far longer than you would like, so drink decaffeinated versions of your favorites as bedtime approaches.
Now that you have the answers to your questions, the next step is to act upon them. That means using these tips one by one in your daily life to change the things which are keeping you awake. Once you have a handle on your sleep again, you’ll never look back.