If you can’t sleep, your life takes on a different tone. It is harder to cope with stress when you haven’t slept. You are more likely to eat junk food because you don’t have the energy to prepare something else. You are likely not as patient. That is why you need to sleep. Here are some insomnia tips to help you sleep so you can get your life back.
If you are suffering from long-term insomnia, consult your doctor. Ask if any of your regular medications could be interfering with your sleep schedule. Never take over-the-counter medications to help you sleep because you may become dependent on them. Your goal should be to fall asleep on your own every night.
Keep anything that illuminates a room out of your bedroom. This means glowing clocks, night lights, or televisions. This light can stimulate your brain, stress your body, and make your insomnia even worse. Make your room as dark as it can be so that your body takes the hint the rest is needed.
You may not be aware that night noises are keeping you awake. The hum of the refrigerator. The boom of the furnace kicking in. Even the tick-tock of the clock, or your partner’s snoring can ruin any chance of restful sleep. Try wearing some earplugs to see if drowning out the noise gets you to sleep faster.
Keep a diary by your bed if you’ve been experiencing problems with insomnia. Often it’s due to stress and other problems in life, so writing about them can alleviate the burden you’re feeling. Just flick the light on quickly if you can’t sleep, and write out everything you’re going through emotionally. This should really take the load off!
Ask your doctor before taking a sleep aid. He or she must be consulted, particularly if it is going to be a long term solution. You may figure out that it’s safe from time to time, but after a while it can have bad effects.
Your body needs to wake at a consistent time each day. Most people sleep in whenever they can to catch up on the missed sleep during the week. If you constantly suffer from insomnia, train your body to wake up at a certain time each day and stick to it!
Your sleep environment may be causing your insomnia. Make sure your room is quiet, dark and cool. Light, noise and heat can interfere with your ability to fall asleep and to remain asleep. If there is outside noise that you cannot control, try using white noise, such as the noise made by a running electric fan, to hide this noise. The fan will not only cover the noise, but also keep you cool. You might want to use blackout curtains or a sleep mask to help you sleep.
Don’t consume anything containing caffeine in the six hours prior to bedtime. Try switching to a decaf version or choose an herbal tea that has a soporific effect. Avoid sugar at bedtime as it will give you some energy, too.
If your bedroom is not dark, it could be the reason why you have insomnia. Even the smallest light can hinder many people from falling asleep. If your clock is too bright, buy a new one that only lights up when you press a button. If there is too much outside light, buy darkening curtains to help keep your bedroom dark.
Start regular exercise to combat insomnia. Many people face stress and tension throughout the day. Without a good release, these feelings can compound as bed time draws near. Set a regular schedule of walking, running or exercise for a short time each day, that can relieve these tensions and allow your mind and body to unwind properly.
Think of something pleasant. You might have a lot of random images passing through in your brain, but take control of those. Start visualizing very peaceful places. You can even count fuzzy sheep if you want. The most important thing is that you are encouraging your brain to think about something that may relax you.
Keep your bedroom at a cool temperature to give yourself the best chance for restful sleep. A drop in body temperature is an evolutionary signal for you to go to sleep. Try a warm bath before you turn in as well. The temperature of your room should be about 65-70 degrees for optimal rest.
Smoking stimulates your body, so don’t do it near bedtime. In fact, it’s probably difficult for you to not smoke in the evening, so you are better off just to quit entirely. It will take a few months for your body to purge the toxins and get back to normal, but it will leave you feeling amazing.
Do you have trouble sleeping? Are you thought of as a smoker? Cigarettes can cause issues with sleep, especially if you smoke shortly before bedtime. Nicotine is stimulating and can make it hard to get to sleep. If you don’t think you’re able to quit smoking, try to at least not smoke a couple of hours before going to bed.
Your bedroom environment makes a bit difference in the way you sleep. Light shouldn’t come in through the window. Standard mini blinds do little to filter daytime light. Dark curtains are good to cover blinds to be sure. If you find that these are too expensive, tin foil will also do the trick!
Turn off your cell phone. The constant ding of receiving text messages, emails and phone calls can lead to a lack of sleep. Avoid having your mind on alert each night. Turn it off and get the sleep you deserve.
When you have insomnia, your sleep isn’t the only thing affected. Your insomnia can affect your relationships, your work and your life. Use the insomnia tips laid out here to make sure that you have the help you need to get back to sleep again. You can have your life back when you sleep once more.
Thank you for reading this post about insomnia.