You toss and turn all night long, and it’s wearing you down. It happens regularly and causes problems in your life. You now realize you have insomnia but do not know why. If you fall into this category, the following advice may help.
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 have to quit caffeine cold turkey, which could result in withdrawal symptoms.
Often people lie awake staring at the ceiling when insomnia strikes. Worrying about everything you have to do early in the morning will make it more difficult to sleep. Turn the clock away from you, so it doesn’t add to your worry.
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, add a few more blankets to your bed to ensure that you are comfortable.
If noises awaken you, you may not even know it is happening. They may be so quick that you wake up and hear nothing, so you don’t know why you’re waking up. Consider putting a recorder in your room to see if this may be the problem.
Take notes on your nights to figure out what is keeping you awake. First, write in your journal what happened during the day. It is also helpful to keep a diet diary, and your journal as what you eat or drink may affect your sleep. Next, write how you feel in the morning. Please review it to figure out the cause of your woes.
Being bored can make way for stress and anxiety. Give yourself something to look forward to each day and get excited about. Schedule an event for your future and when lying in bed, think about how great or fun that event will be. You can find local events in your newspaper or just plan a gathering of friends and family.
Keep your bedroom at a cool temperature to give yourself the best chance for restful sleep. A drop in body temperature is an evolutionary signal for you to sleep. Try a warm bath before you turn in as well. The temperature of your room should be about 65-70 degrees for optimal rest.
Spend time each day exercising. Aerobic exercising should be done no less than 4 hours before your bedtime. If you wait until closer to your bedtime, you may have more difficulty when trying to fall asleep. Early exercise can help tire you out physically and make it easier for you to sleep when the time comes.
Don’t nap during the day. It can be challenging to resist napping, but it makes it harder to fall asleep at night. By staying awake all day, you will have an easier time sleeping.
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.
Make sure that you dim the room lights before going to bed. This is similar to the sunset, and your body will realize it is time to sleep. As the lights dim, you will start to relax. Before you know it, you will feel drowsy and drift off to sleep. Watching television exposes you to bright and distracting light, so avoid watching television in your room, especially before bed.
Your doctor may prescribe sleeping pills for you to use at night. After an extended period of using them, they could be ineffective in helping you sleep. If this is the case, you may need additional help with your insomnia. Altering medications might help extend the time they are effective, but other treatments could be more effective in the long term.
Please avoid using your mobile phone as an alarm clock when it is bedtime. This is because people may call and interrupt you while trying to sleep. Even if it seems inconvenient, you should purchase a dedicated alarm clock and use it to get you up.
While you may have the lights turned out, you don’t need to have anything illuminated in your room. While this may not seem like a big deal, it is very distracting and can aid your insomnia. Therefore, don’t keep an illuminated clock or have a flashlight or anything like that.
A massage helps you relax before bedtime. Ask your partner to give you a message if you are having trouble sleeping. Light a few candles or lower the lights and play soft background music to help you relax. Lavender-scented massage oil will help you get to sleep fast.
To fall asleep at night, consider drinking a glass of chamomile tea. This will help to relax you while also filling your tummy. Hunger can wake you in the night, but a full belly will help. Remember to use the bathroom before you finally go to bed, though, as you may need to in the middle of the night if you don’t!
Eating a snack high in carbohydrates before bedtime may help reduce insomnia. The carbs will increase your blood sugar, stimulating your body to produce insulin. When your blood sugar begins to fall back to an average level, you’ll feel drowsy, creating the perfect environment for falling asleep.
After reading this article, hopefully, you have some new ideas about why you have insomnia and how you can change it. Never think that you are alone; in fact, most people struggle with this at times. The tips here can help you get that good sleep you want so badly.
