Insomnia is pretty common. Insomnia usually passes pretty quickly. For others that really struggle with it, more drastic measures are needed. Use these tips to begin coping with your insomnia and enjoying refreshing, effective sleep.
If you can’t fall asleep, despite being really tired, try taking a warm bath. Experts recommend treating insomnia with a 15 minute soak. Avoid extreme temperatures, or staying in too long. The warm water should work to ease any muscle tension you’re experiencing and help you to finally fall asleep.
If you suffer from insomnia, be sure to keep regular sleeping hours. Barring some physiological disorder, your body recognizes and conforms to a need for cyclical sleep. If you pay attention to your clock and try to get to bed when you start to feel sleepy, you can overcome your insomnia.
Avoid spicy foods or foods that contain a lot of sugar before bedtime to help prevent insomnia. Spicy foods can cause heart burn or stomach problems during the night that will interrupt your peaceful sleep. Foods that are high in sugar can rev up your metabolism and prevent you from falling asleep.
Leave tablets and laptops in another room. You may want to bring them into bed, but they often worsen sleep. If you have a problem with insomnia, don’t use electronics the hour leading up to bedtime. Let your body have the chance to relax.
If you consume significant amounts of alcohol, caffeine or nicotine, it can affect your sleep patterns. Caffeine doesn’t necessarily cause the insomnia, but it forces you to wake up several times during the night. Some medications may also cause insomnia. Whenever you can, eliminate these stimulants in order to get the proper sleep you need.
If you are a coffee drinker, you could be causing your own insomnia. Caffeine stimulates the body, and the results can last for many hours. Drink no more than two cups of coffee on any given day, and be sure that you drink them both before noon, and then quit the caffeine for the rest of the day.
One good way to help get more rest at night is to stop smoking. Cigarettes are a stimulant, which can prevent you from feeling relaxed at night. In addition, nicotine withdrawal during sleep can wake your body up involuntarily. Smoking also causes breathing problems which means you get less oxygen while you sleep.
Have a massage done. It doesn’t have to be a professional; it can be your spouse. Just make sure they apply the strokes that are characteristic of a good massage. A nice massage can relax your muscles and put you into a relaxed state. That can make you more likely to sleep.
Hopefully, these tips will help you find ways to get the rest you need. Getting these things worked on nightly will allow you to have a routine that lets you sleep easily. Your routine will cue your body to begin relaxing and preparing for sleep. This will ensure you are rested every morning.