It may seem like you can't do anything about your insomnia, but you'll find that there are things you can do to beat it. Here in this article you will learn a few things about taking on your insomnia. Don't let it run your life any longer and put these tips to good use.
You may stay out late on weekends with friends. Anyone who has insomnia just can't do this. Get an alarm that wakes you up the same time every day. A habit will occur when you do this for several weeks, and a sleep routine is the result.
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.
Avoid sleeping on your side. To get a good night's sleep, rest on your back instead. If you simply can't fall asleep that way, try going to bed on your right side. The left side should be avoided as it causes your liver and lungs to push up on your heart.
Chronic depression and anxiety often lead to insomnia. If you suffer from anxiety or depression, and cannot get to sleep at night, see your doctor as soon as possible. By treating the underlying disorder, you may be able to restore your sleep habits, and begin getting a good night's sleep again.
One good way to help get more rest at night is to stop smoking. Cigarettes are a stimulant, which can prevent you from feeling relaxed at night. In addition, nicotine withdrawal during sleep can wake your body up involuntarily. Smoking also causes breathing problems which means you get less oxygen while you sleep.
Trouble sleeping is sometimes caused by an underlying medical condition. Sleep studies help people with insomnia and frequent daytime exhaustion determine the root of the problem. People with sleep apnea wake up multiple times during the night and never really feel rested. There are also people who physically act out because of their dreams.
Take a look at your bed. Are your sheets nice to lay in? Are your pillows ones that allow you to be supported? Do you have a comfortable mattress, or is it saggy and old? You should invest in a new bed and bedding if you are not comfortable. This lets you relax more when in bed, so you sleep easier.
Blue light is known to suppress the production of melatonin, the hormone that helps you sleep. Be sure to avoid blue light from things like laptops, tvs, and phones for at least thirty minutes before bedtime. This will help your brain know it's power down time and not play time.
Check your mattress often for signs of wear and tear. If you're not comfortable, it may need to be replaced. Buy new pillows and bed linen whenever necessary. Avoid allergens when choosing bedding. Although feather pillows might be more comfortable, they are a waste of money if you're allergic to them.
Melatonin is a great supplement for those who deal with insomnia. Studies show that older people who have trouble sleeping are low in melatonin, so replacing it with a supplement can really help. 1 to 3 mg taken 90-120 minutes before bed can do the trick, but talk to your doctor about dosage.
Drink a delicious cup of herbal tea before bedtime. There are several teas on the market with herbs that are helpful in relaxing the body. You can try fennel, anise, cat nip or chamomile. You can find these teas at many super markets or your local health food store.
Drinking can cause you to fall asleep, but it also leads to waking in the middle of the night with insomnia, headaches, nausea and going to the bathroom frequently. Your best bet is to avoid alcohol entirely if you want to have a good night's sleep frequently, so drink milk, juice or tea instead.
Dehydration can actually be a culprit in insomnia. You may be waking up to get a glass of water in the middle of the night.
Ease yourself into sleep with controlled deep-breathing techniques. Lie on your back to relax. Practice slowly inflating your lungs to capacity and holding it in for a few seconds before slowly letting the air back out of your lungs. Keep this up for 5 minutes to help relax your body.
If you are suffering from insomnia, one simple solution is sex. Not only does sex relieve tension, but it helps relax the body so that it can fall asleep. It does not matter if you are alone or with others, having sex can provide the necessary stimulation and relaxation needed for you to fall asleep.
Another help for your insomnia is to create an environment that is sleep friendly. Try to limit the use of your bedroom to sleep. It should be kept cool and quiet, and as dark as possible. If you have large windows or they face the sun, invest in a set of blackout curtains. This will help keep the light out so you can sleep more soundly.
Think of when the problem began. Did it start when you got a new job? When something happened in your life? If you can trace your insomnia back to its cause, you might be able to better deal with it. You might be able to address the root issue and the insomnia will go away. A good way to deal with your sleep issues is to use hypnosis for insomnia. It is a gentle way to let go of stress and get a good nights rest.
If you find that the fear of your alarm going off keeps you up, or causes you to awaken and not be able to fall asleep, consider buying a different alarm clock. There are clocks which use the gradual addition of light to the room which wake you calmly and leave you well rested.
As you're probably aware of now, it is possible to deal with your insomnia. It just takes some patience and a little bit of time. Put the things you've gone over here into practice and when all is said and done you should be able to work on your insomnia problem.
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