Do you find yourself lying awake at night? You cannot sleep, but do not know why? Does your mind race,chasing sleep farther and farther away? You may have insomnia, a sleep disturbance that can wreak havoc on your sleeping, as well as waking, hours. If you are suffering from lack of sleep, read further for some tips and advice that may give you some relief.
Check your clocks. Studies have shown that when people pay attention to the time, they become distracted by it and cannot sleep. Don’t have a ticking clock that’s loud or one that’s bright because both of these can make it hard to sleep.
Don’t nap during the day if you deal with insomnia, no matter how tired you get. If insomnia has kept you up the night before, it will only do so again if you catch a few winks in the day time. Just plow through until evening, and go to bed at your normal time.
Try yawning. Yawning triggers relaxation in your body, so why not try to manually trigger it yourself? It can help make your body feel like rest is the thing it needs most at this instant. It may take a few minutes for the effect to hit, so don’t give up after just a yawn or two.
Your bed should be comfortable. Use pillows as necessary and wash your linen regularly. Check the temperature in your bedroom before you go to sleep. You may have more difficulty sleeping in a room that is either too hot or too cold. Open a window for fresh air or get a fan for air circulation.
Getting a massage at bedtime may help you drift off to sleep. Your muscles become relaxed and this calms the body. Alternate nights so that you and your partner can both get the benefits of improved sleep. A full massage for the body isn’t totally necessary, you can just do a foot massage for 15 minutes.
Block out noise with white noise or earplugs. If you live in a busy area where you can’t have a quiet night of sleep, take some measures to make your immediate environment quiet. You might be able to try headphones that block out noise, earplugs, or white noise machines to block out other distracting noises.
Avoid exercising before bed. This excites mind and body, and that doesn’t bode well for sleep. Maintaining a sense of calm prior to retiring can facilitate great sleep.
If your bedroom is not dark, it could be the reason why you have insomnia. Even the smallest light can hinder many people from falling asleep. If your clock is too bright, buy a new one that only lights up when you press a button. If there is too much outside light, buy darkening curtains to help keep your bedroom dark.
Start regular exercise to combat insomnia. Many people face stress and tension throughout the day. Without a good release, these feelings can compound as bed time draws near. Set a regular schedule of walking, running or exercise for a short time each day, that can relieve these tensions and allow your mind and body to unwind properly.
Do you catch yourself waking with every little noise in the house? You might want to try some ear plugs. Blocking out all noises in your room will help you sleep undisturbed for longer periods of time. You never know, this might give you an entire night sleep for a few cents.
Don’t use you bed for anything but sleeping. That means don’t watch television in bed or bring work to do while in bed. It’s best to not even have a television in your bedroom. Reading a relaxing book is probably fine or listening to soothing music. Consider your room as a relaxing refuge from the world.
Steer clear of excessive carbs and look to increase protein intake instead. If you have too many carbs in the middle of the day, you’ll fall into a lethargic slump, which can cause a second wind right when you’re ready to go to sleep. You want to avoid that.
Magnesium is one mineral that has been shown to help people fall asleep. If you are not keen on taking it as a supplement, you can take a bath in it. A warm bath with a few handfuls of Epsom salt will help you get to sleep a lot faster.
There’s nothing like a couple drinks to relax from a long, busy day. Next time you go to grab a beer, opt out, and if you must, be sure you are sobered up and hydrated before bed. Although alcohol can be a sedative and cause sleepiness, it is more likely to provide a less restful sleep.
By now, you may suspect that insomnia is the reason you cannot get a peaceful snooze. Try the tips in this article to help you better cope with your symptoms. And, as always, check with a doctor anytime you have a sleep disturbance. He or she may be able to help.