Beating insomnia can be accomplished through a regular schedule. Your body will function like a computer when it is programmed to respond to a set schedule. When you program your body to certain patterns, such as sleeping, waking and activities, you can more easily find yourself tired at night and ready to sleep.
A great way to get into a deep sleep would be to start working on deep breathing when sleep just won’t come to you. Allow the tension to melt away from your muscles as you lie on your back. Slowly inhale filling your entire lungs and hold for a couple of seconds before you slowly exhale. Keep going for five minutes, and you’ll definitely feel more relaxed.
Try not to eat spicy foods for dinner or you may end up in discomfort at bedtime. Spicy foods can cause heartburn, and this can cause you to have problems falling or staying asleep. Keep the spice to lunch and you may find that you can sleep better at night.
Try to get a lot of physical activity in during the course of the day. This will help tire your body out and stop your brain from working so quickly. Do it earlier in the day since exercise can sometimes work as a stimulant, which means it can keep you up if you do it too close to bedtime. Taking Melatonin may help you get you back to sleep. Melatonin is a naturally occurring hormone that is available in a supplement form. This hormone helps regulate the human sleep-wake cycle (circadian rhythm), causes drowsiness and lowers body temperature. Man-made Melatonin supplements are available at many health food and drug stores. If you constantly battle with insomnia, your clock may be partially to blame. When the time is in plain view of your bed, you find yourself stressing out as you count down the hours until the alarm goes off. Be sure your clocks don’t make a lot of noise or cast a lot of light. This sort of thing can keep you awake.
RLS (Restless Legs Syndrome) can make your legs feel uncomfortable. It leads to constant movement with the legs where you makes it very hard to keep still. This can contribute to insomnia, and is something that your physician should be able to help you with.
Get in the habit of not sleeping in, even on the weekends. Sleeping for longer periods of time than you are used to can throw your entire sleep schedule out the door. For people that experience insomnia, this can kick it into high gear. Instead, set the alarm for the same time that you need to get up for on the weekdays.
If you’ve ever had insomnia, then you know how hard it is to get sleep. So what do you do when you can’t go to sleep at night? Well, there are many tips and tricks for coping with insomnia, and this article is going to discuss how you can go about handling your condition.
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.
Have a bedtime ritual. Let your body know that sleeping is coming by doing the same things every night. For example, you might try having a hot bath, hot tea and reading in bed for about half an hour. This practice will be more effective if you are consistent, so keep it up. Studies have shown that an adult may be able to fall asleep by rocking themselves, similar to the way a mother gently rocks her baby at night. Try getting yourself a rocking chair to keep near your bed, and then rock in it before you get into bed. Playing soft music can help you to relax even more.
Though it may have some beneficial uses, cut your caffeine intake, especially at night. It is common for people to drink beverages with caffeine, often without realizing they are. Limit your drinking to water at night. When you avoid caffeine, your body will not be “amped” up when sleep is needed.
Talk to friends and family about what worked for them. If you want to solve your insomnia problem, it might help to chat with people close to you to find out what works. You might also be able to get some support, so that they know that you are dealing with something. If you are having a hard time getting to sleep, try eating a snack that contains trytophan. This is a chemical that helps the brain relax and the body becomes a bit drowsy. Foods that have this natural chemical in it include turkey and watercress. Try having a light salad made of the two slightly before it is time to sleep. Regular exercise can promote heathy sleeping habits and decrease the chances of insomnia. Exercising every day for at least 30 minutes will help you sleep longer and better. Avoid exercising within a 3 hour period before bedtime. Exercising too close to your bedtime can stimulate your body and keep you from falling asleep.