Insomnia Help Tips
A lot of folks just assume that sleeping is something you naturally do. Many people don’t understand that you can do some things to get a more restful, enjoyable, and better sleep. Thankfully, you have found this article and are about to be baptized into the world of the educated sleeper, so check out more below.
If you can’t fall asleep, despite being really tired, try taking a warm bath. Experts recommend treating insomnia with a 15 minute soak. Avoid extreme temperatures, or staying in too long. The warm water should work to ease any muscle tension you’re experiencing and help you to finally fall asleep.
When your insomnia is getting the best of you, try a cup of warm milk. Although many people think this is just an old wives tale, there’s really some science behind it. Warm milk actually soothes your nervous system, making sleep come more easily. Just pop a mug in the microwave for a minute or so and sleep should soon follow.
Be sure to get ample sleep to be well rested. Never try to catch up on previously missed sleep. Just sleep an adequate amount every night. It is not possible to lose sleep some nights and catch up on it other nights.
If you have tried your best to better your sleep and still struggle with insomnia, you might need a prescription sleep medication. Speak with your doctor and see if there are any sleep aids that will work for your situation.
For people who are having trouble sleeping, sometimes changing the things they do during the day will help them sleep at night. One thing that will help them sleep is to cut out any exercise before going to bed. Exercise will stimulate the body and increase the heart rate, two things which are not helpful in falling asleep.
For some, eating a small snack before bed can help them rest. Choose a food with both protein and carbohydrates. For example, both cookies and juice are options that would work. Consume the snack at least 45 minutes prior to laying down to bed and see if you are able to drift off sooner or easier than before.
If you are having trouble sleeping, have your doctor run some tests. A simple blood test can detect your levels of magnesium and calcium. Both of these minerals are important for sleep. Although you can take dietary supplements, it is better if you can get an adequate amount of these minerals from dietary sources.
There are many medications that can cause insomnia. Some of these include: antidepressants, diet pills, medications that contain caffeine, such as Midol, diuretics, thyroid and medications for hypertension. If you are suffering from insomnia, and take any medications, ask your doctor, or pharmacist, if any of ther may be causing your insomnia.
Your bedroom environment should be helping you get to sleep and not staying awake. Make sure that the lighting in your bedroom is appropriate, the noise is minimal and the temperature is moderated. Your bed should be comfortable to you and aiding your sleep. If your pet usually sleeps with you, but makes noises during the night, maybe take your pet elsewhere to sleep.
You may find that a nightly bedtime massage helps to keep the insomnia away. Your muscles become relaxed and this calms the body. In order to help your spouse sleep better as well, alternate nights giving the massage. Full body massages aren’t necessary, but 15 minute foot messages can be all that you need.
Before you go to bed, set your alarm for a reasonable hour. If you let yourself get too many hours of sleep, this can make it exceptionally hard to fall asleep that night. The average adult really needs just six to eight continuous hours of sleep every night.
Sometimes when you have a hard time sleeping it is because your bed is not comfortable or a good fit for your body. Firm mattresses are good for those who have a hard time sleeping. If you can, invest in a good, firm mattress and you may find that you have an easier time with sleep.
Did you know that you aren’t too old to be rocked to sleep? Rock gently in a rocking chair for a couple of minutes to relax your body and your mind. Try playing soft music and this can help you relax even further.
If you aren’t able to sleep more than a few hours at night, then restrict yourself to only those hours in bed. For example, if you are sleeping 3 hours a night, then stay in bed for no longer than 3 hours. Once you start falling asleep immediately, increase it by an hour at a time. Be sure not to nap during the day as you try to fix your schedule.
Chronic Insomnia
Be more proactive about the stress in your life, if you suffer with chronic insomnia. Stress is a leading cause of insomnia, so start eliminating the sources whenever possible, and do things for yourself that alleviate stress. Meditation or yoga can help, as can other forms of regular exercise. The less you stress, the more you sleep.
If you suffer from chronic insomnia, a visit to the doctor is probably in order. Instead of trying to diagnose the cause yourself, a skilled practitioner can help you understand the underlying causes of your sleeplessness. And if needed, a doctor can also prescribe medication that will help you get some sleep.
If you suffer from chronic insomnia at night, avoid taking naps during the day. You may be so tired a nap is welcome, but it can rob you of sleep at night. Just try to carry on without a nap during the day. You’ll have a better chance of sleeping soundly during the night.
Now you know so much more about sleep than you did before. With all this new information, the real key is to put it to use. Tell others your tips, too, in an effort to help them live a better life.
