Sleep is one of the most precious things you can have. You know that more than anyone else if you have insomnia. Insomnia is the inability to sleep, and that can wreak havoc on your waking life. Here are some tips you can use to finally be able to get some rest.
When insomnia becomes an obstacle to your being able to get adequate sleep, try increasing the ventilation in your bedroom. Doctors recommend this treatment for anyone having difficulty falling asleep, because improved breathing leads to a more relaxed state. Use a humidifier or open a window if you can, and finally get some rest.
Take a short walk right before your bed time. Physical exercise can help tire a body out. Plus walking is often a great way to de-stress. It helps clear your mind of all the things that may be bothering you. In both cases, it’s the perfect activity to help you battle insomnia.
Remember that caffeine isn’t only found in coffee! Tea, pop and even chocolate all contain caffeine, as do energy drinks. You want to limit all the caffeine in your diet after 12pm so that you are able to fall asleep at night without the stimulating effects of this ingredient.
Although the effects of alcohol may make you feel tired initially, there has been a significant amount of research that proves alcohol will interfere with the sleep cycle. It prevents the restorative effects of deep sleep. This means that your body wakes up and does not feel refreshed from sleeping through the night.
If you can’t fall asleep, it’s best to get up and do something else after half an hour of laying there or so. A lot of the time 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 while later and see if you can fall asleep then.
If insomnia is having serious effects on your life, consider cognitive therapy. Such techniques allow you to determine the erroneous thought patterns that are keeping you up at night. You can also learn effective ways to manage sleep changes that are related to age.
You’re probably not going to solve all of your problems while you’re in bed. If you find yourself worrying about everything that could go wrong or problems that 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 that are keeping you from sleeping well.
Find out if music helps. Sometimes, going asleep without noise can seem odd. Try soft music near your bed, and see if that helps you rest enough to fall asleep. You may need to search through a few different bands and a few different kinds of music before you settle on something nice.
You are likely aware that caffeine itself is a major source of insomnia. Caffeine prevents restful sleep because it stimulates your metabolism and speeds it up. Do you know when to quit the caffeine? If you have insomnia, keep away from caffeine, starting at 2:00 in the afternoon.
A small snack can really help you go to sleep. For instance, a slice of toast and honey can help relax you before resting. Warm milk will make you sleepy within a half hour.
If you find you are tired during the day, consider taking a ten minute nap in the afternoon. This can rejuvenate you just enough to give you energy, but it won’t cause you to not be able to fall asleep at night. If you stick to a routine, that will help even more.
Restrict your sleeping time only to the night to help you sleep continuously. That means no naps and no sleeping in. Go to bed at a certain time, stay in bed no longer than seven hours, and get up on time. Your body will learn that this is the only time it can sleep and give you the rest you need.
Now that you have read this article, hopefully you know that you can handle insomnia. Use the tips laid out here to help you, and make insomnia a thing of the past. Try each tip to see which works best for you. Insomnia does not have to be a fixture in your life anymore.