Trying to fall asleep for many people each night has become something of a nightmare due to a condition called insomnia. For these people who can’t fall asleep they spend more time tossing and turning in bed than actual sleeping. The article below will address the reasons why and try to give you tips on how to get a good night of sleep.
A lot of people enjoy staying up late on holidays and weekends. However, an erratic sleep schedule can sometimes lead to insomnia. Set an alarm to help you wake up at a set time, daily. A habit will occur when you do this for several weeks, and a sleep routine is the result.
Your bedroom should be cool at bedtime. Your body is sensitive to a fluctuation of even a few degrees either way. Sleep is even more challenging when this occurs. A thermostat that is set at about 65 degrees produces the best sleeping conditions. Put blankets in layers so you can kick them off to find a comfortable temperature.
If you have issues falling asleep each night, then get out in the sun at some point each day. When you have your lunch break, go outside and enjoy the warming sun rays on your face. This stimulates your glans and allows them to produce melatonin so you can fall asleep.
Stay away from anything that has caffeine in it. For example, you would not want to consume coffee or sugary soda just before going to bed. In addition, although herbal tea is recommended for sleep, black tea is not. If you get the two confused, you may find it even more difficult to fall asleep than before.
Take a short walk right before your bed time. Physical exercise can help tire a body out. Plus walking is often a great way to de-stress. It helps clear your mind of all the things that may be bothering you. In both cases, it’s the perfect activity to help you battle insomnia.
Take a good look at your bed. Are your sheets and blankets comfortable? Do your pillows support you? Is your mattress aged and sagging? Perhaps you should get an all new sleeping arrangement. That can help relax you and get you to sleep.
If you have problems sleeping at night, try adjusting your wake up time in the morning, if possible. See if getting up earlier helps you get to sleep at night. As you ease into the routine, it’s possible to reverse the process until you achieve the desired times.
Did your parents used to give you milk before bed? Well, it is effective for insomnia sufferers also. Milk relaxes the nervous system. Because it is easier for you to relax after consuming milk, you should be able to get a much better night’s sleep.
Do you find that laying down to go to sleep causes you to get a runny nose or get clogged up? You need to find out the reason why. If you have allergy problems, a night-time antihistamine will make it easier to breathe. These medicines also encourage drowsiness. Other anti-allergen tactics include regularly laundering bed linens and changing the air filters in your home.
Avoid late-night snacks and drinking. Sleep patterns can easily be interrupted when food and alcohol are consumed too close to bed time. Your body’s normal function at night is recovery. When you introduce food or alcohol, you are interrupting the normal body functions, and creating a situation where your body is distracted from normal functions as it processes these substances.
A warm bath before bed can help relax your body. This is especially helpful when you have a hard time sleeping. Try taking a bath with Epsom salt and some baking soda, about a cup of each. This mixture can help you relax and also removes toxins from your body.
Put down that coffee and soda. Avoid any caffeinated foods and drinks within 6 hours of the time you want to go to bed. You may not feel the kick that caffeine has, but it will make it more difficult for you to get to sleep. Opt for water or even a sleepy time tea that will help.
Do not spend ten hours sleeping. There is no way to catch up on lost sleep. Only sleep the number of hours that you need to feel refreshed. If you sleep more than that, you may actually be causing yourself problems for the next night of sleep. Set an alarm if you need to.
After reading the above article you now understand there could be all sorts of reasons why sleep eludes you each night. Stick with the tips in this article to help you get to the root cause of your sleep issues. All you need to do now is relax and put these tips to good use.