Insomnia is a frustrating issue for millions of people every night. You may have heard people talking about insomnia, but were lucky enough that it did not affect you. But if you are reading this article now because insomnia has entered your own life, continue reading to learn what you can do to combat it.
Look for ways to shave stress and tension off of your life. Starting your day with moderate exercise can help to ward off stress. If you workout too hard near bedtime, endorphins might keep you awake until dawn. When it’s nighttime you can try meditation or yoga before climbing into bed. This can help free your mind and relax.
About three hours before bedtime, avoid all stimulants, such as caffeine, tobacco, alcohol and certain medications. Caffeine effects can last for up to six hours, and alcohol, while sedating at first, can cause frequent wakefulness. Certain medications, such as for asthma, are stimulants as well. Check with your doctor to see if you can substitute, or make a different schedule.
If insomnia plagues you, stay away from television, computers and video games before bed. They just stimulate your mind with sounds and visuals that resonate in your mind. This makes it harder to fall asleep.
If you are unable to sleep due to noise, a common problem in people who work nights and attempt to sleep during the day, consider wearing earplugs to bed. Sometimes you just can’t get away from the noises of daily life, but earplugs can help you to ignore them as you rest.
Your bedroom environment should be helping you get to sleep and not staying awake. Make sure that the lighting in your bedroom is appropriate, the noise is minimal and the temperature is moderated. Your bed should be comfortable to you and aiding your sleep. If your pet usually sleeps with you, but makes noises during the night, maybe take your pet elsewhere to sleep.
If you are waking up because your legs are uncomfortable, talk to your doctor about restless leg syndrome. There are a myriad of causes for this disorder, but sadly, there is no cure. There are some strategies which can help, such as exercise, calcium/magnesium supplements and even smoking marijuana, and your doctor can advise you on what to try.
Noise can cause many to suffer from insomnia. People can have problems sleeping simply because of a ticking clock. Take every noise maker out of your room. If the noise is external, purchase something that will produce white noise for you.
If you are getting up to use the bathroom all night long, talk to your doctor about getting your blood sugar tested. Those with diabetes often drink a lot during the day, and this can affect your sleep as you have to void all of that liquid during the night.
Do not go to bed hungry. Find yourself a light, healthy snack before you turn in for the night. It is known that hunger can interrupt sleep. If you eat something small, you will avoid getting hungry while you are trying to sleep. Overeating is not a good idea as it could cause heartburn and reflux problems.
Does intimate time with your partner leave you feeling wired instead of relaxed and sleepy? If so, you may want to keep your special time for some other time of day. You do not need to have that time right before bed. Anytime of day could be used to have relations with your partner without sacrificing your sleep.
Research shows that getting plenty of natural light during the day helps you sleep better at night. Instead of staying in the office at lunch, eat outside. Don’t wear sunglasses. Keep the windows open in your office, letting the light hit your face. You can even buy a light box if you live in a place that gets little light in the winter.
If you are female and notice that insomnia is only an issue one time each month, then this could be PMS related. Speak with your doctor to help you control this issue. Sometimes a simple prescription of such medications like depo-provera can be helpful.
Visualize peaceful things as you drift off to sleep. It could be waves washing a sandy beach, a beautiful sunset or freshly fallen snow on a starry winter’s night. You should attempt to picture all of the small details, such as blades of grass or grains of sand.
A foot massage would be a great thing to get from your partner right before going to bed. It can really help relax those muscles prior to bed. Return the favor by doing it on a different night. You will both sleep much better.
To help fight insomnia, establish a regular sleeping schedule. If you regularly go to bed at the same time, your body gets used to that rhythm. As a result, you do not have to surprise your body with a new sleep schedule each day. Soon, your body will expect sleep at that given time.
Practice appropriate posture while you are lying in bed to prevent insomnia in your life. If you are lying on an angle that is straining your body, there is a very little chance that you are comfortable during the night. Find a position that works for you and stick with it while you sleep.
Vitamin E is a very beneficial vitamin that you can consume before you go to bed at night. This vitamin will help you flush out the free radicals that could be causing your stress and discomfort. Take this vitamin in supplement form so that it can enter the bloodstream faster while you sleep.
As this article has pointed out, there is quite a bit to know about insomnia. It is not something that always goes away because we want it to. You must do something about it, and using the advice shared here will help with that. Try what you have learned here today and see if you get your sleep back soon!