Insomnia does not affect one single group of people; it can affect people of both genders and all backgrounds. However, what many people do not realize it is a condition that can be dealt with, when information is gathered. The following piece has tips to assist you in battling insomnia.
Create a bedtime routine, and follow it faithfully each night. You could start by watching a favorite show with a cup of herbal tea. A bath, or washing your face, and flossing your teeth could come next. Get into bed, and read a peaceful book, or devotional, then turn the lights off. Once you get used to the routine, sleep should be the natural next step.
A firm mattress can help you get more sleep. A soft sleeping surface does not give your body the support it needs. This causes stress for your body and may keep you awake. You can save yourself from many sleepless nights by investing in a comfortable firm mattress.
If you suffer from insomnia, sometimes you may find that counting sheep will work for you. Counting sheep will distract your mind and help you mind relax so you can fall asleep. Most people will not remember counting to 100 the next day. Try this next time you cannot fall asleep.
Don’t use a computer right before bedtime, if you’re having trouble with insomnia. Especially with video games, the repeated images and sounds will follow you to bed and keep your mind going. It will keep you from falling into a deep sleep quickly.
Your pituitary gland produces melatonin which helps regulate your sleep. When the pituitary gland does not receive enough sunlight to produce vitamin D, you will have trouble falling asleep at night. Try to get about 10 or 15 minutes of sun every day so that your pituitary gland can work properly and help you fall asleep.
Try some deep breathing when in bed. Breathing deeply can really relax your entire body. It may assist you in falling asleep. Enjoy long, deep breaths repeatedly. Inhale through the nose and exhale through your mouth. You may be rewarded with positive results within minutes.
Cut down on your caffeine intake. Caffeine can keep working for up to 24 hours, so if you are drinking a lot of coffee, that could be what is keeping you up. Try tapering off, and having a little less coffee every day. That way, you don’t to quit caffeine cold turkey, which could result in withdrawal symptoms.
Get enough exercise. Exercise can help you cut stress by releasing endorphins into your system. That can help you sleep more deeply at night. However, avoid exercise within 3 or 4 hours before bed, because endorphins can keep you awake if you exercise too close to your bedtime. Give it time.
Take note of what medications you on. Certain medicines can interfere with sleep. Examples include anti-depressants like Zoloft and Prozac. Blood pressure medicines can also have an adverse effect on sleep. Write down all your medications and ask your doctor if one of them could be causing you sleepless nights.
Wake at the same time consistently every day. That might seem strange if you want to sleep in whenever you’re able to catch a bit of sleep, but if you can get yourself use a regular waking schedule, you’ll save up all that sleepiness and it will be easier to go to sleep during the night.
Does laying down in bed make your nostrils get runny or clogged? Find what is causing it. You may have an allergy that is easy to treat with a sleep-inducing antihistamine. You might also replace your pillows or use an air filter.
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.
Speak to a physician about your prescription drugs to see if they might be causing your sleep issues. He can give you alternatives. Insomnia is sometimes a side effect that is not listed on the medication.
To get the best sleep your neck and spine should be aligned properly. They should form a straight line, not be bent or flexed. Your pillow may actually interfere with this position. It depends on your most comfortable sleep position. If so, try sleeping without a pillow at all or buying an orthopedic pillow.
If you are tired during the day, avoid taking a nap since this will increase your chances of staying awake far past your bed time. If you feel tired, take a shower, go for a jog or do anything else you can think of to stay awake until a little later.
Exhaustion and sleep deprivation makes napping look very attractive. But for insomniacs, getting sleep at the wrong time can be detrimental It is important to get into a sleep routine, and a nap can mess all that up. It can also hinder your ability to feel refreshed after a night’s worth of sleep.
Create an environment that is sleep friendly. Try to limit the use of your bedroom to sleep. It should be kept cool and quiet, and as dark as possible. If you have large windows or they face the sun, invest in a set of blackout curtains. This will help keep the light out so you can sleep more soundly.
Insomnia is caused by many things. Your sleep disruption could be caused by your own bad habits. Anytime right before bed, keep anything stressful or stimulating out of your activity set. If you get in an argument that’s heated before bed, it’s hard to quiet your mind and get to sleep.
As you can tell by looking at the article above, though insomnia bothers all kinds of people, it is something that can be properly dealt with. All one needs is some helpful advice and an open mind. Let the tips above be the key to letting sleep back in your life.