Insomnia can be a severe condition. It isn’t just a matter of being tired. It can lead to impaired mental function and a loss of concentration. In more severe forms, insomnia can even make physical conditions worse and cause accidents. So use these tips below to help you get some healthy and refreshing sleep.
Get a sleeping routine put together. When you accustom yourself to a sleep routine, your body will soon adjust. Alternatively, if you sleep at all times of the day, your insomnia is likely to worsen.
If you’ve tried everything else for your insomnia, why not consider self-hypnosis? Talking yourself into a state of sleepiness can mean falling asleep much faster. You could also play recordings of a hypnotist geared to this purpose. The repetitive words in a calm voice should help you work around insomnia.
Do not drink alcohol in the evenings. Although it might seem like a glass of wine helps you relax, studies show that alcohol upsets your sleep. It keeps you from falling into a state of deeper sleep. Tobacco works the same way, so it is best to stay away from that.
Don’t make your bed the hub for all your activity. Your bed should only be for sleeping. If you are always trying to do other things in bed, your body knows that and isn’t quite sure what it is there for. Make sure that you keep other activities out of bed, and you’ll fall asleep better.
If you can’t fall asleep, it’s best to get up and do something else after half an hour of lying there. The best way to get your mind off of whatever’s keeping you awake is to get up and occupy yourself with something. Try going back to bed a little later and seeing if you can fall asleep then.
You’re probably not going to solve all of your problems while in bed. If you find yourself worrying about everything that could go wrong or problems you need to solve, redirect your thoughts. Breath deeply and think about something relaxing or pleasant. If necessary, get up and write down the things keeping you from sleeping well.
The circadian clock controls the body, which keeps our cycles going 24 hours a day. To get this clock back into the correct pattern, you must keep a strict schedule. Go to bed at a specific time nightly, and get up at a specific time, and your body will learn to obey.
It is tempting to use sleep aids when you have an insomnia problem, but be careful of becoming addicted to it. It’s wiser to consult your physician about insomnia to see what he recommends.
Many people have trouble falling asleep at night because of their mattresses. We spend almost a third of our life on our mattress, so it needs to be comfortable. If it is too hard or soft, old or small, this could be why someone has insomnia.
Your neck and spine should be aligned properly to get the best sleep. They should form a straight line, not be bent or flexed. Your pillow may interfere with this position. It depends on your most comfortable sleep position. Try sleeping without a pillow at all or buying an orthopedic pillow.
Deep breathing exercises are one of the most effective ways to combat insomnia. This exercise helps the brain release relaxing endorphins which help you drift off. Try inhaling slowly, holding that breath for about three seconds, then letting it out slowly. Try this ten times. You should feel your body relaxing.
Control the temperature of your sleeping environment. Studies have shown that rooms that are too warm can interrupt sleep. Set your thermostat to a cool 68 degrees and use a fan to circulate the air. You will be able to breathe better and should sleep for several more hours straight.
Increase your magnesium levels by eating dark leafy vegetables, seeds, and legumes. Magnesium has sedating properties, but you need to take an appropriate dosage to see any effect. Eat whole grains for dinner and your snacks to enjoy these effects.
Smoking can cause you to become highly stimulated, so having a cigarette near bedtime is a major no-no for the insomniac. The best way to get a good night’s sleep is to quit entirely. While it may leave you restless at first, you’ll get a good night’s sleep again after a few weeks.
An excellent tip to consider if you’ve had insomnia is to see a doctor. Insomnia can be part of a more significant problem, so you want to consult with a doctor to discover what is causing insomnia. Knowing what’s causing it will make it easier to treat.
Create a set sleeping schedule. If you tend to go to sleep at random times, it can cause a total nightmare for your internal clock. This can lead to severe insomnia over time. It’s better to set a time every night that you go to sleep and a time that you wake up every day. Your body will respond to it quite well.
Avoid drinking coffee after dinner. The caffeine can take a while to wear off. People who have insomnia are susceptible to this, and the caffeine residuals can affect their ability to sleep even more. Colas and black tea have the same negative affected. Therefore, drink decaffeinated coffee and other beverages instead.
Turn your room into an oasis to get a good night’s sleep. Instead of having piles of dirty laundry or paperwork from the day’s tasks, make your bedroom the place where you sleep and do nothing else. Having a pleasant odor in the room as you prepare for bed completes the calm.
As you can see, insomnia is not something to ignore. It needs to be dealt with before it takes over your life. So remember the tips from above and implement them in your nightly routines. By creating nightly rituals, you will be able to lull yourself into a restful night of great sleep.
