Sleep is elusive for far too many, unfortunately. They suffer from a condition known as insomnia and this stops them from getting a good night’s sleep. Whether it’s chronic or sporadic, they just don’t get enough sleep. These people need to read this article.
Create a structured bedtime routine and maintain it even on the weekends. Most people need between seven and nine hours of sleep. Get into the habit of going to bed and waking up at the same time every day. You will begin to sleep better when your body is adjusted to this routine.
Make sure you are sleeping for as long as you need to to feel rested. You can’t make up for lost hours when you lose sleep, and you can’t bank hours for when you may miss sleep in the future. Simply sleep until you achieve the restful state that you need. Never try banking hours on some days or cutting back on others.
Don’t take naps during the day. Napping can really kick insomnia into high gear when you really need the full sleep later on. Instead of napping, battle through it. Allow your body to be tired, so when your bedtime hits, it’ll only take you a few minutes to tire and fall asleep.
Your pituitary gland produces melatonin which helps regulate your sleep. When the pituitary gland does not receive enough sunlight to produce vitamin D, you will have trouble falling asleep at night. Try to get about 10 or 15 minutes of sun every day so that your pituitary gland can work properly and help you fall asleep.
Just like children when they’re young get to bed faster when they use a routine every day for bedtime, you can get yourself to fall asleep and keep asleep if you too have a routine before sleeping. Have a hot bath, listen to relaxing music, and do some deep breathing exercises. Keep a regular routine to help you sleep better.
Try imagining that it’s the time to get up in the morning. This is sort of a fake out tip. You are trying to fake out your body to thinking it wants just a few more minutes rest, just like it does when that alarm goes off first thing in the morning.
The only things that should be done in your bedroom are dressing and sleeping. If you do anything else, from television to Internet to fighting someone you love, your brain is stimulated in that room in the future. You can train your brain to think of your bedroom as a place for sleep.
There are many medications that can cause insomnia. Some of these include: antidepressants, diet pills, medications that contain caffeine, such as Midol, diuretics, thyroid and medications for hypertension. If you are suffering from insomnia, and take any medications, ask your doctor, or pharmacist, if any of ther may be causing your insomnia.
Make sure to get to bed at a similar time each night. We really are just creatures of habit, whether we realize it or not. Your body works best when it has a schedule. If you sleep around the same time every night, your body will relax and come to expect that each night.
If you’re going to exercise in the evenings, make sure it is well before bedtime. Morning exercise is the best in many ways. Speeding up the metabolism right before bedtime is going to add to your sleeping frustrations. Let your body wind down before sleeping.
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.
Try not to worry when you are going to sleep. This can lead to insomnia. If you are worrying about something, get up and do something relaxing until you feel like falling asleep again. If you lie in bed worrying about problems, that is all you will be able to do and not fall asleep.
To get the best sleep your neck and spine should be aligned properly. They should form a straight line, not be bent or flexed. Your pillow may actually interfere with this position. It depends on your most comfortable sleep position. If so, try sleeping without a pillow at all or buying an orthopedic pillow.
Amazingly enough, your sleep problems might be caused by not getting enough sunlight. A lack of sun exposure can cause your body to not produce the nutrients it needs for your brain to operate correctly. Get outside for at least 30 minutes a day to ensure you are able to sleep.
If you find yourself bored in the afternoon, go for a quick walk. That little bit of exercise can be enough to bring your energy levels up and allow you to be a little more tired at bed time. In the early evening, a walk after dinner can have the same results.
If you are alert after romantic encounters, engage in them earlier in the day. But if it makes you tired then doing it right before sleep time is perfect.
To get a good night’s sleep, turn your room into an oasis. Instead of having piles of dirty laundry or paperwork from the tasks of the day, make your bedroom the place where you sleep and do nothing else. Having a comforting odor in the room as you prepare for bed completes the calm.
With the advice you’ve read here, you should be able to get the sleep you’ve been dreaming of. While it may seem impossible, it is not. Changes will not be hard to see, once you make the effort to try.
Thank you for reading this post about insomnia.
This is the version from Forever Faithless, their greatest hits album.
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