When insomnia first entered your life, you probably kept it from those around you. But, when it got worse, you actively sought help from others. The advice you received likely did not help or you would not be looking for further assistance. Continue reading to learn more about how you may be able to escape those sleepless nights.
If you’re dealing with insomnia a lot, then you should exercise more during your day. Your doctor will tell you how regular exercise can lead to a stable metabolic system, and how that in turn will help regulate your sleep hormones. Hormone imbalances contribute to insomnia, so it is important that you exercise.
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.
Too much romance right before bed can be a sleep breaker. Sex can be a stimulant, and you may find it harder to fall asleep afterward. Instead, make plans for romance earlier in the evening, or even morning, and you may be able to get a little shut-eye at night.
Clock watching is common among people who are victims of insomnia. Worrying about not caring for the kids or being late to a job can keep anyone up all night. Turn the clock towards the wall so that you will no longer be facing the ticking time while trying to fall asleep.
Have a window open while you sleep. Fresh air is one of the best cures for insomnia. In addition, a cool room with a temperature of around 65 degrees is the most conducive for a good night’s sleep. If that feels cold to you, simply add a few more blankets to your bed to ensure that you are comfortable.
Analyze your caffeine intake before you go to bed every night. Try to not drink anything containing caffeine, even a little bit, before going to bed. If you’re very addicted to caffeine then you may want to start tapering down on it and eventually giving it up so that your body is able to rest easier.
Sticking to a schedule could be the key to restful and lengthy sleep. It’s always tempting to sleep in on the weekends, but this could make insomnia worse. Instead, pick a bedtime and a wake-up time and stick to it. This will train your brain to sleep when it needs to, for as long as it needs to.
Don’t drink anything for several hours prior to going to sleep. If you drink liquids before bedtime, you will need to get up during the night. Waking up hourly interrupts your sleep too much. Drink up in the morning and then stop drinking close to bedtime.
Is your nose stuffed up when you go to bed? You need to find out the reason why. You may find it is allergy based and an antihistamine will treat this. Antihistamines serve a dual purpose of also making you sleepy. Allergies can also be eliminated by getting new pillows.
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.
If your partner’s snoring is keeping you up at night, get them to the doctor. Sleep apnea can cause your loved one to sputter and snore all night long, meaning you’re not the only one who wakes up feeling lethargic! Apnea can lead to major health issues, so get their problem diagnosed as soon as possible.
When you lie in bed and you have heartburn, see your doctor about it. There may be problems with the esophageal sphincter that cause acid reflux in your throat. This is potentially dangerous and warrants an appointment with your doctor.
Instead of letting your thoughts take control, put them down on paper. Better yet, write in your diary before bedtime and write down everything that has been bothering you throughout the day. Once you get these thoughts out of the system, you will go to sleep easier. Keep in mind that the point of this exercise is to avoid typing on a computer or any other electronic gadget that can keep you awake.
Each of the tips above has been known to effectively deal with insomnia, and that is why they have been included in this article. You will be able to sleep peacefully again if you apply these methods. Are you ready to enjoy better sleep? Put these tips to good use, and you can sleep like a baby again.