Maintain a regular sleep schedule. You have an internal
clock in your body that will make sure you're tired at similar times each
night. When you listen to your internal clock, and get ready for bed when you
are feeling sleepy, then you may just be able to combat your insomnia.
Shut down your television and gadgets no less than 30
minutes prior to sleeping. These electronics are quite stimulating. If you shut
them down, your body can start to prepare itself to rest. Set a rule to keep TV
watching and computer playing out of your late night activities.
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. Avoid clocks that
tick noisily or that are illuminated especially, as both will interfere with
snoozing.
You should sleep enough hours to feel rested. It's futile to
try to sleep more than you normally do in order to make up for sleep deficit,
or to prepare for future periods of sleeplessness. Sleep just until you're
rested each night. Don't sleep a lot one night and then think you can sleep
less the next.
If you suffer from insomnia, avoid the computer before
bedtime. Video games are also troublesome as well due to the flashing images
and loud sounds. These keep your mind too active for sleep. As the on-screen
images roll through your brain, you may have a hard time relaxing.
A heated device may be helpful once you are in bed. The heat
will help relax your body. This could be what you need when your insomnia is
giving you problems. Begin by placing a hot water bottle on the stomach region
of your torso. Feel the heat enter you as you take deep breaths.
Keep your room as quiet and dark as possible. A proper
atmosphere can help a lot with rest. If possible, get rid of all household
noise. If there are noises out of your control, consider earplugs or playing
ambient noise tapes.
Check with your doctor before using an OTC sleep aid like Alteril for the
long term. If you have long-term insomnia, it will be a long-term solution, so
you need to know your risks. You may find that it's safe every once in a while,
but taxing on the body with long term use. For those of you who are interested in using Alteril, you can use my Alteril coupon to receive a discount for your purchase.
You can lay awake all night stressing over your coming day.
You could have to pay bills, so do that during the day so you can rest at
night. Try to get rid of stress through the day. If necessary, write down what
needs to be done before retiring for the night.
There are those who can only sleep well with the proper air
quality in the room. See if essential oils and a diffuser may help. An air
purifier may help as well.
Noises are often the cause of insomnia. Just a small noise,
like the creak of a door, can wake up a lot of people. If this is your case,
get rid of all noise makers in the bedroom. If the noise is external, purchase
something that will produce white noise for you.
Take 100mg of 5-HTP supplements to facilitate sleep. This
low dose has been shown to help people with depression sleep better night after
night. Speak with a doctor before using this so they can monitor dosage levels.
If you're anything like many children, you can recall the
allure of a good bedtime story. That can work for an adult, as well. Try
picking up an audio-book and letting it play as you are relaxing and getting
ready to sleep. Music can also be effective.
Try positioning yourself on your back while you sleep. This
is particularly a great position for ideal rest. Stomach sleeping could be
putting pressure on organs such as your lungs. Sleeping on the left side means
there is pressure put on your heart. Lying on your back will help you achieve
better sleep.
Don't nap if you have insomnia at night. Naps are tempting
but they'll also keep you up later. Avoid naps to get a better rest at night.
Ensure that your bedroom is designed in a way to help you
sleep. The room should be dark. Blinds may not block enough light. Dark
curtains are good to replace blinds to be sure. If you can't spare the money,
even tin foil will work.
The bedroom should be used for intimate and sleep
activities. Try to avoid having things in there that prevent you from falling
asleep. Your bed is not a couch or a movie theatre, so avoid watching
television or movies.
If you struggle with falling asleep at night, a daytime nap
is your worst enemy. If you get drowsy following dinner, for example, when you
watch TV, do something stimulating or get up. You could take a walk or play a
game with one of your children. Once you do get to bed, you will be ready for
some rest.
A good night's sleep is essential to any weight loss
program. Enjoying a full night of sleep can actually curb daytime hunger. You
may also realize that you eat unhealthier foods in order make yourself feel
sleepy.
Get rid of insomnia once and for all. Instead, focus on the
tips that have been provided so that you can kick insomnia to the curb. There
is no good reason your routine has to be disrupted because you can't cope with
your daily life. Work on getting as much sleep as necessary.
