Try to reduce your stress as much as possible. Exercising each morning helps reduce your stress levels. Doing so right before bed will release endorphins that can keep you awake all night. As you wind down before bedtime, try meditation or stretching exercises. Relaxation methods such as these are helpful in stilling the waters of an active mind.
Be sure to get ample physical exercise. There are actually more insomniacs working office jobs than physical ones. It is sometimes necessary to tire your body out to achieve the rest needed daily. Try walking a mile or more once you arrive home from work.
If you are having trouble getting to sleep every night, try getting some sun during the day. Go outside for lunch and get some sun. Doing so provides gland stimulation so that they produce the melatonin you need for sleep at night.
Gently massage your stomach. A nice tummy rub stimulates the stomach, which is helpful in defeating insomnia. Your body relaxes and your digestion improves. Try this first if you think your stomach may be causing your insomnia.
Go to bed with a heated water bottle. The water bottle’s heat can help you let go of physical tension. This may very well be your insomnia cure. Start with putting it right on your stomach area. Breathe deeply and let the heat go through your body.
Many insomniacs lie in bed watching the minutes tick by on their clock. Thinking about when work is going to start or fear of not waking up on time to get the kids ready can make you stay up all night. Turn the clock towards the wall so that you will no longer be facing the ticking time while trying to fall asleep.
If your mattress is not firm, change it. Firmer mattresses often provide better support, allowing you to get your sleep. Also, you’re going to have a body that feels a lot more healthy after waking up on a surface that’s supportive. It’s true that a new mattress isn’t the most exciting or affordable solution, but it’s often the most effective one.
You should go to bed each night at a designated time. Your routine is what makes or breaks your sleep. Your body thrives on a schedule. When your body knows it’s bedtime, it’ll relax.
Evaluate your bed. Do you like you sheets? Do you have pillows that give you proper support? Is your mattress uncomfortable or old and saggy? If so, then it is time to put some money into new bedding. The relaxation you feel will promote a better night’s sleep.
For serious problems with insomnia, cognitive therapy can help. This helps you figure out what beliefs you have which are keeping you from sleeping. You can also learn effective ways to manage sleep changes that are related to age.