Humans need for seven or eight nightly hours. If you cannot get even several, then you likely have insomnia. This is not a big problem. Here are some tips to help you get back to dreamland.
If you have trouble getting to sleep at night, see if you clock could be the cause. Sleep experts say that you don’t notice clocks as you’re attempting to sleep, but they are a huge distraction. Loud ticking clocks or brightly illuminated faces can keep you from reaching optimum sleep levels.
A brief massage from your bed partner can really help you sleep at night. Massages are an easy way to dispel tension and inducing sleep. Don’t think about it too much; just relax so you can sleep.
The warmth will soothe and help to relax you. Herbal teas have properties to help you unwind and sleep.
Although warm milk can be helpful for people who are struggling to sleep, some people do not enjoy milk or simply cannot consume dairy products due to an allergy. If you’d prefer to stay away from dairy, you could consider drinking herbal tea. Herbal tea contains some natural ingredients that naturally soothe the body. There are a number of different herbal teas on the market. Check your local heath food store for one you will enjoy.
Sleep Earlier
Set your alarm for an hour earlier than usual if insomnia has become a problem for you. You may be more tired in the morning, but you’ll also be able to sleep earlier at night. Getting up an hour or so earlier will allow you to be ready for bed and to get to sleep earlier.
If you are not tired, you will find it harder to drop off every evening. If you work in an office, make every effort to get up and move around as often as possible. Exercise is a great way to get in physical exercise that helps you sleep at bedtime.
Try waking up a little earlier than usual. Waking up half-hour earlier can make you more tired by your bedtime.
Create a regular bedtime routine if you cope with insomnia. Experts agree that regular rituals help give your body and mind cues that bedtime is near.
Try to stop worrying about things before bed. Worry about things earlier in your day. Many people worry about their days and then can’t fall asleep because of it. It’s natural to work out major decisions and events in your head, but must you really do so while in bed? Why not allocate a specific time of each day in which you can think these things over? If you do this, you can relieve the pressure of trying to solve them when you need to get to sleep.
Deep Breathing
Practice deep breathing when you are in your bed. Deep breathing techniques can cause your entire body to relax. This can put you fall asleep easier. Take long deep breaths for awhile.Breathe in with your nose and out through your mouth. You may realize that you are actually ready for sleep within a couple minutes.
Warm milk before bed could be a natural sleep cure that helps you. Milk contains a sedative that is natural and relaxing. Relation then occurs and you are returned to the old days of being tucked into bed nightly by mom.
Tryptophan is a natural sleep inducer that is in foods. Eating these foods for dinner can help you get to sleep quicker. Turkey, tuna and eggs, cashews, heated milk and cottage cheese all contain tryptophan.
Classical music can help you sleep better. Many people think that playing some classical music before bed has helped them get some sleep. It is relaxing music that will help bring on the z’s.
A snack may help you in your quest to fall asleep. Just a slice of toasted whole wheat bread with honey will do the trick. Have a cup of warm milk about half an hour before bed time to help you feel drowsy.
A regular schedule is the best way to get the sleep every night. By developing sleep patterns, your body will soon adjust to this schedule. You will sleep better if you limit your bedtime hours to around eight hours.
Your sleep environment might cause of your insomnia. Is your bedroom cool, quiet and devoid of light? If you find outside noise is interfering with your sleep, then try drowning out the noise with something like a fan. The additional benefit of a fan can also cool and relax you as you sleep. Use curtains or wear a mask to block light.
A stuffy or runny nose makes it almost impossible to enjoy restful sleep, especially if these conditions occur the moment you lay down. This issue is worth investigating. It could be an allergy and you could use an antihistamine, which will also make you tired. You may want to explore getting rid of allergens via air filters or by laundering pillows.
Don’t drink anything with caffeine within six hours prior to bedtime. Try switching to a decaf or choose an herbal tea that has a soporific effects.
100mg of a 5-HTP can help you get to sleep. This medication has been known to help those who are depressed to sleep at night. Speak to your family doctor before giving this supplement a shot so you can be monitored.
Are you taking prescription medications? Under your doctor’s supervision, you may be able to change medications or discontinue others. Sometimes a prescription which doesn’t even list insomnia as a side effect can be the culprit!
Do you take a nap every day? If so, then you need to start giving naps a miss. Napping during the daytime makes sleeping at night. If you sometimes feel like you really need a nap, lie down before 3pm and then sleep for only 20 minutes.
Don’t make yourself get in bed only because it is “bed time”. You will be better off if you wait until the body has physically had enough.
Certain folks just have a tough time getting to sleep. If you think you’ve tried everything with no success, consider a stomach rub. This gets your body relaxing. Some people even think that you can lose some weight if you increase how productive your digestive system works.
Cherry Juice
Cherry juice is something that can help insomniacs because it has melatonin and helps you fall asleep. Research indicates that drinking cherry juice twice daily had an easier time falling and sounder sleep. Tart juice is something that works best.
You insomnia might be related to per-menstrual syndrome if the time correlates. Speak to a physician about things that can be done to minimize the effects of your period on your sleep. If it’s regulated or even stopped with drugs such as depo-provera, then this may also solve the insomnia issue.
Don’t have your clock face you as you try to fall asleep. You need to be able to reach the alarm obviously, but flip it a different way so you’re not facing it.
You may find yourself feeling hungrier if you get more hungry when you’re not sleeping the right amount each night. You also make poorer food choices more often when you are tired.
Napping will only make your insomnia worse. Don’t nap. As hard it may be, wait until bed to rest.
Just choosing one tip from this list may not suffice. So put in time to try each. Don’t fall into the trap of believing that there’s nothing you can do about insomnia. You will beat it over time, no matter what.