The fate of an insomniac is not a pretty one. In fact, the side effects which come with insomnia can be as serious as death. To ensure you don’t face these awful repercussions, you must work hard to get the right amount of sleep, and the helpful hints below will help.
Ask your significant other for a massage. Massages can help relax you and make you feel sleepy. Don’t let your thoughts race when getting a massage, just enjoy it.
If you’re experiencing insomnia for over 30 minutes, get up. Staying in bed may worsen the situation. Rather, do something that’s quiet, relaxing, and offers little stimulation. When you start feeling tired again, try going back to bed and see what happens. You may need to do this multiple times in a night.
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.
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.
Give yourself a good 30 minutes of trying to fall asleep, before automatically concluding that you’re in for a night of insomnia. It may take a full half an hour before your body is ready for snoozing, and if you so much as think the word “insomnia” you could set yourself up for it!
If you are getting up many times during the night to use the bathroom, your problem likely lies with your evening beverages. To stop this vicious cycle, quit drinking two hours before you go to bed. If you find that your thirst is voracious, talk to your doctor as you may have a medical issue at play.
The body is controlled by the circadian clock which keeps our cycles going 24 hours a day. To get this clock back into the right pattern, you must keep to a strict schedule. Go to bed at a certain time nightly, and get up at a certain time, and your body will learn to obey.
When you’re about to sleep, set an alarm so you can get up at a decent hour. Sleeping in will make it tougher to sleep at night. Seven to eight hours a night is enough sleep for most adults.
Restrict your sleeping time only to the night to help you sleep continuously. That means no naps and no sleeping in. Go to bed at a certain time, stay in bed no longer than seven hours, and get up on time. Your body will learn that this is the only time it can sleep and give you the rest you need.
Insomnia can be caused by many things. Do you have trouble getting to sleep because your mind is wandering to things that you need to do tomorrow or to things that are causing you stress? If so, keep a notebook beside your bed. By putting your thoughts or concerns on paper, you can help clear your mind and probably get a more restful night of sleep.
Reducing stress, or at least thinking about stressful things prior to bedtime will help avoid interrupted or hindered sleep. About an hour before bedtime, try to relax and let go of the stress from the day. Allow yourself to postpone the worry until after you have had some sleep.
The darker your room, the better. It is shown the electronics can give off frequencies, both in light and sound, which can keep you awake at night. Take your cell phone, iPad and other devices to another room at night to help reduce the light and electronic noise in the room.
When you can’t sleep, get up. If you stay in bed, tossing and turning, your body will believe that it can do this night after night without any repercussions. Instead, give yourself 30 minutes to fall asleep and, if it doesn’t work, then get up. Go back to bed in an hour and try again.
If you are struggling with insomnia, try making yourself more comfortable! Studies show that when you are more at peace in the room, such as when lighting and sound are adjusted, you will sleep better and sleep longer. Move your furniture around, hang new curtains and invest in quality bedding to kick insomnia to the curb.
Chamomile is something that you can insert into your tea to help relax your body and the muscles that could be impacting your sleep. This herb is very relaxing and comes in natural form, offering many benefits and few side effects after consumption. Chamomile can be found in a local pharmacy or supermarket.
There are many applications that help you fall asleep. Choose a sleep application that place relaxing white noise. Some of the options on the applications also record your sleep patterns so you can find the root cause of your sleep deprevation. There are many free applications available to help you sleep.
Try some soft, soothing music when you get into bed. It is tempting to watch television, but that can keep you up for hours. Classical music can be very relaxing. Stores often sell CDs with names like Relaxing Sounds or Soothing Tunes. The key is to find music that is even and soft. Avoid jarring, fast-paced music.
The help you need for any condition can be found by doing your research. Talking to experts, scouring the internet and asking loved ones for advice can all help. Start with the information you have read here and seek out more from anyone you trust on the topic to learn all you can.