If your lifestyle is busy and work oriented, you know that getting the right amount of sleep is important! However, it may be hard for you to get through the day if you struggle with insomnia. Read on to find out more about this disorder.
If insomnia plagues you, see your healthcare provider to rule out a serious condition. Sleep can be disrupted by conditions such as migraine headaches, restless legs and respiratory issues. Once these get treated, you should sleep well once again.
Come up with methods of reducing your stress and anxiety. Work out every day to help bring down the level of stress in your life. In contrast, rigorous activity before bedtime releases endorphins, which makes it difficult to doze off at bedtime. Try practicing meditation or yoga right before you get in bed. These techniques in relaxation are going to help keep your overactive mind a little more quiet.
Internal Clock
If you have insomnia, it is important to go to bed at the same time each night. Your body’s internal clock usually makes you sleepy at around the same time each night. When you listen to the internal clock, and get ready for bed when you are feeling sleepy, then you may just be able to combat your insomnia.
Get some exercise. People with sedentary jobs are more likely to be affected by insomnia than those with more physically demanding jobs. Your body has to have physical movement during the day to be sufficiently tired at night. Try to at least walk for a couple miles before or after work.
Don’t drink or eat anything before bed. Eating stimulates your digestive tract, which keeps you awake longer. Liquids in particular will wake you up later for a trip to the bathroom. Be sure to have your bedtime snack at least a couple of hours before bedtime. You will also find that late night snacks can result in lucid dreaming.
If you have not yet attempted aromatherapy to deal with insomnia, time to go shopping! Buy potpourri and candles of soothing scents that you can place by your bed. Aromatherapy can eliminate your insomnia while relieving stress. Sleep can come more easily when light scents like lavender are used.
Tryptophan, which is found naturally in many foods, is useful in causing drowsiness. Eating these foods before you go to bed will help you sleep. Some foods that contain tryptophan include heated milk, cottage cheese, eggs, cashews and turkey. Drink milk warm, not cold.
Exercise will help you sleep, but only if you do it more than a few hours before sleeping. Exercising in the morning time is a great idea, too. An increase in your metabolism makes it almost impossible to ease into sleep. Help your body have a more natural winding down process.
A massage can help you fall asleep. A good massage is able to still the mind and calm the muscles. Try alternating nights with your partner, letting you both benefit from a more restful sleep. A full massage for the body isn’t totally necessary, you can just do a foot massage for 15 minutes.
Do not drink caffeine before you go to bed. Try drinking decaf or herbal tea with some soporific effects. In addition, avoid foods and drinks that are high in sugar right before bed because sugar can cause an energy spike, which is not something you want at bedtime.
Train yourself to avoid excessive liquids in the hours before bedtime. Drinking too much fluid can make you urinate more during the night. Waking up hourly interrupts your sleep too much. Be sure to stay hydrated throughout the day, but taper off during the evening hours.
Eating a small snack may allow you to doze off more quickly. Honey toast is filling and also a sedative. If you include a nice warm glass of milk, you are bound to start feeling drowsy within a half an hour.
Insomnia isn’t easy to deal with. But, you can be sure that things change so you can sleep well again by using the above advice. You need a good sleep each night in order to face each day.