Taking the time to research a problem you have is the best way to solve it. For example, this article will provide you with a ton of information to help you deal with your sleep issues. Insomnia will be no more once you apply what you learn here to your situation!
Create a structured bedtime routine and maintain it even on the weekends. Most people need between seven and nine hours of sleep. Get into the habit of going to bed and waking up at the same time every day. You will begin to sleep better when your body is adjusted to this routine.
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.
Get in the habit of not sleeping in, even on the weekends. Sleeping for longer periods of time than you are used to can throw your entire sleep schedule out the door. For people that experience insomnia, this can kick it into high gear. Instead, set the alarm for the same time that you need to get up for on the weekdays.
If you can’t get to sleep because of insomnia, try counting backwards from a large number. The repetition should provide a calming effect, helping to completely relax you and prepare you for sleep. Keep your eyes closed and try not to think of anything but the numbers, and you should trail off in no time at all.
Let your worries go when it’s bedtime. Instead, give yourself a designated worry hour every day. Worry then and at no other time. Many find themselves struggling to sleep because their mind is racing. Why don’t you think about those things at times other than bedtime? Therefore, you aren’t going to feel pressure to fix problems before sleep.
Use your bed for sleeping and not much else. If you get in the habit of watching television or reading in bed, for example, your brain will not associate your bed with sleeping. This will make it more difficult to wind down in the evenings and could possibly exacerbate your insomnia.
Warm milk can make you drowsy. Milk has a natural sleep agent in it that can help your body to release melatonin. It helps to promote relaxation naturally, and can relax you mentally as you remember this approach from your childhood.
Beating insomnia can be accomplished through a regular schedule. Your body will function like a computer when it is programmed to respond to a set schedule. When you program your body to certain patterns, such as sleeping, waking and activities, you can more easily find yourself tired at night and ready to sleep.
Noises are often the cause of insomnia. A quiet noise like the tick tock of a clock can keep a person awake. Take all noisy items out of the bedroom. If there is lots of noise coming from outside, think about investing in one of those while noise machines.
Though it may have some beneficial uses, cut your caffeine intake, especially at night. It is common for people to drink beverages with caffeine, often without realizing they are. Limit your drinking to water at night. When you avoid caffeine, your body will not be “amped” up when sleep is needed.
If stress or anxiety keep you up at night, try out some relaxation techniques. You can try deep breathing, meditation or yoga, or even just taking a hot bath. If you can release all of that tension, you will find falling asleep becomes much easier, even when times are tough.
If you find you wake up short of breath or in a panic, talk to your doctor about attending a sleep clinic. It is possible that you have sleep apnea, a condition where your airflow is cut off during the night. There are simple solutions for this condition which can give you the sleep you deserve.
Learn breathing techniques. You can use these techniques while lying in bed trying to fall asleep. Focusing on your breath can help remove your thoughts from other things and allow your brain to relax. If you are lying there thinking about a thousand other things, you will never get to sleep.
What do you sleep in at night? If the clothing you are wearing is too restrictive, it might wake you up or cause you to not be able to fall asleep. Wear cool, loose clothing which doesn’t have elastic at the wrists, ankles or waist line. In fact, sleeping in your underwear might help!
Now you know what to do to change your sleep habits, so just go out there and do it! The advice here can easily change your life for the better, but only if you use it. The sooner you get to work, the sooner your sleep will be amazing again!