Humans should get about seven or eight hours of deep sleep nightly. If you struggle to get three to four, you might have insomnia, or a struggle to sleep. This can be quite a big issue if it is happening to you.Here are a few tips to help you can get back to sleep.
Shut down your computer and turn the TV off about an hour prior to going to bed. Such devices can stimulate instead of relaxing you. If you power them down, then your body has a chance to start shutting down too. Set a rule to keep TV watching and computer playing out of your late night activities.
Exercise more during the day to help fight your insomnia. Regular exercise helps to stabilize your metabolism and leads to easier because it regulates hormones.Insomnia is often related to hormone levels, so exercise and get better sleep.
Set your alarm for an hour earlier. You might wake up groggy, but it will be a great help when you want to sleep that night.Getting up an hour or so earlier allows you to get ready for bed and to get to sleep earlier.
Gently rub your stomach. Stimulating your stomach using massage is a great way to conquer insomnia. It helps your body relax, and it helps improve your digestion. If your stomach gives you insomnia, you should try this first.
Sleep only as long as you feel rested. Don’t oversleep to try to make up for missed sleep. Sleep just until you’re rested and do this on a regular basis. Don’t try to bank hours or take away from different days.
A comfortable bedroom will help you go to sleep is a problem.Avoid an alarm clock with displays that is too bright. Get yourself a mattress for supporting your body.
Avoid drinking fluids for a minimum of three hours prior to bedtime. Drinking shortly before bed will only cause you to have to go the bathroom once you are comfortable in bed. This can get your insomnia going, so keep the drinks to earlier in the day.
RLS (Restless Legs Syndrome) involves the inability for the legs feel uncomfortable. They could jerk or twitch and cause you to feel that you cannot stop moving them.
Talk to your doctor about any sleep aid. This is particularly important if you are going to take it for an extended period of time. It can be safe here and there, but could pose problems on your body after extended use.
When you get in bed, use hot water bottles. The heat helps your body relax. That could be the simple trick that eliminates your insomnia. One thing you can do is put a hot water bottle on your tummy. Feel the heat enter you as you take deep breaths.
Smoking makes your heart beat faster and stimulates your body. There are numerous excellent reasons that smoking should be stopped. Better sleep and getting to sleep quicker are one of the many benefits.
Try tinkering with your typical waking hours if you’re having trouble sleeping. See if getting up a half an hour earlier helps you get to sleep at night. Once your body adjusts to the new bedtime, going back to your normal wake-up time will be a simple change to make.
Do not force sleep if you’re an insomniac. Instead of striving for a regular bedtime, go to bed when you are tired. This may be counter-intuitive, but it’s better to let your tiredness lead you to sleep, rather than force yourself to sleep when you can’t.
Some folks only able to sleep well when the environment promotes proper breathing. Essential oils combined with a diffuser can help with this. Others find an air purifier is really the key to getting good sleep as it promotes better breathing.
A glass of warm milk may be exactly what the doctor ordered. Milk has a natural sleep agent in it that can bring about sleep.
Smoking is bad for overall health and can make going to sleep difficult. Smoking elevates your heart rate and stimulates your metabolism, making it harder to get to sleep naturally. The number of reasons are quitting smoking are numerous. Sleeping better and dozing off quicker is an added benefit.
Put all your fears and paper. Thinking too much about them can stress you out and make it hard to sleep. A good way to get a new viewpoint on these issues in perspective is to write down on paper and how you plan to solve them. Having the solutions written down minimizes stress and give you peace of mind at night.
Do you get a runny or stuffy nose as soon as you lay down? You can also replace your pillows or getting an air filter.
Keep a consistent bed time each and every day. You need a routine. Your body works best when it has a schedule. When your body knows that you go to sleep at the same time on a consistent basis, your body will ready itself for sleep when it’s bed time.
100mg of 5-HTP supplement can help you fall asleep. This medication has been known to help people that are depressed to sleep better. Speak with your family doctor before taking anything.
When you start using these tips, one may not work for you. Try out different ones and get a handle on what you are comfortable with. You have countless options, so take comfort in knowing that soon you will have answers. When you start to find ways to get rid of insomnia, it is only a matter of time before it is gone.
You are probably aware that caffeine is a major cause of insomnia. Caffeine is a stimulant which will interfere with sleep. You might not understand when you need to quit drinking caffeine for the day. Try to stop consuming caffeine in the early afternoon.