The Best Compendium Of Knowledge About Insomnia Is Here
Sleep is a state in which we all have to be in at some point in our lives. If you never sleep, you literally cannot live. This is the time when our body is able to regenerate all of its system. To ensure your body gets the rest it needs, continue reading.
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 you are suffering with insomnia, get up an hour earlier. You’ll be tired in the morning, of course, but you’ll probably feel sleepy that night. This can help you fall asleep quicker at bedtime.
If you find yourself having trouble with insomnia every night, stop drinking anything with caffeine in it by noon. This may sound extreme or like self-deprivation, but the effects of caffeine can actually be felt many hours after consumption. Enjoy your coffee or tea by lunch, and forgo them in the afternoon or early evening.
Don’t read right before going to bed. You may love the time you have right before bed to get a few chapters in, but really you are stimulating your body. If you’re battling insomnia that’s the last thing that you want to do. So keep the books out of the room.
The average mattress is only good for 8 years. After that time, your mattress may be lumpy or not giving you the support you need. Even if it seems OK, it may be a haven for dust mites and dead skin cells. This could also cause an allergic reaction which can keep you from sleeping well.
Don’t consume anything containing caffeine in the six hours prior to bedtime. Choose either water or decaffeinated products. Also, stay away from sugar before bed as it can hype you up.
If you suffer from insomnia, be sure you take the proper time to wind down before going to bed. It is easy to think that you could just go straight to bed after being on the go all day. Your body needs time to slow down a bit and relax before you actually put your head down on the pillow.
Wear earplugs or purchase a white noise machine to block out all sounds while you are trying to get to sleep. Even if you don’t think that small noises have a profound effect on your sleep patterns, there is a chance that this is what has been keeping you from getting your rest.
Turn the clock in your bedroom around. The light from the clock is distracting, and sometimes you end up fixating on the time as you worry about falling asleep. Have your clock close enough to turn off the alarm, but don’t have it shining light on you all night.
As you rest, think of a peaceful and calm scene. It may be beach waves, breezy summer flower fields, or snow-covered forests. Make the picture as real as possible. Picture yourself in the scene. The more real it feels, the more relaxed you’ll be.
Make sure that you are getting plenty of regular exercise to help reduce or eliminate your insomnia. Studies have shown that people who get plenty of exercise enjoy higher quality sleep. However, you should not exercise in the evening before bed. The exercise can stimulate you and make it harder to fall asleep.
Have some whole grain crackers a few hours before bed to help you fall asleep. They contain tryptophan, just like turkey does, and this leaves you drowsy once it is digested. They also leave your tummy feeling full and your blood sugar high enough that you won’t wake up feeling hungry.
Eating a bedtime snack can help you feel sedated. Try a piece of whole grain toast with some honey along with a glass of warm milk. This will fill you up, help you become drowsy and leave you ready to hit the sack. Enjoy it 2 hours before bed for the best results.
Drink copious amounts of vitamin D during the day to help with your sleep. This vitamin will help your muscles relax and strengthen your bones during the night. This will also reduce the tension that is caused by lack of nutrition, which will make you feel more comfortable as the night wears on.
If you are having trouble with insomnia, check the humidity levels in your bedroom. The human body is not usually capable of sleeping if the temperature is effectively lower than 80 degrees Fahrenheit. Even if your thermostat says it is less, humid rooms still prevent sweating easily, which keeps you awake.
To combat that insomnia, try playing some soothing music in your room.. This can put you into a lull and make falling asleep easier. Experiment with different songs and artists.
Seek hypnosis treatment to help reduce the affects of insomnia and go to sleep faster. Hypnosis will get down to the bottom of your psychological side effects that could be causing your condition. Find a good doctor in your area that can perform this procedure to help combat the effects of insomnia.
If you feel as if you have too much energy before bed, try exercising. Exercising for about 45 minutes before you go to bed can burn off those extra calories that could be causing you to stay up. Run a mile on the treadmill or engage in weightlifting to get your body tired.
If you’re having a hard time getting to sleep at night, avoid caffeine after dinner. The hours between your last meal and bedtime allow any caffeine to work its way out of your system, leaving your mind free to fall into slumber at night. Instead of caffeine, drink green tea or water as bedtime nears.
It is as important that you get a good night’s sleep as it is that you eat right and get your exercise. There is nothing which should stand between you and a restful sleep. These tips will help you beat your insomnia once and for all, ensuring you are able to stay on top of your health.