What Do You Do If Insomnia Is Occupying Your Bed?
Insomnia is a state of habitual sleeplessness or restlessness at night when the body should be resting and sleeping. A great night of sleep can do wonders for your daily life. But when you find yourself having continuous difficulties with insomnia, you may struggle with keeping up with many things during the day. Sleep is a physical need of most animals. Humans generally need seven or eight hours of sleep each night. If you struggle to get three to four, or a struggle to sleep at all, it’s no small matter. You will be happy to know that you can do something about insomnia, and this article provides some useful information to help you fight it and get some good night sleep.
Develop a sleeping pattern
Be sure you are able to sleep regularly if you have to deal with insomnia. You have an internal clock in which you can train to become sleepy at a certain time if you keep the same schedule each day. If you pay attention to your clock and try to get to bed when you start to feel sleepy, you can overcome your insomnia. Create a set sleeping schedule. If you tend to go to sleep at random times it can cause a total nightmare for your internal clock. This can lead to serious insomnia over time. It’s better to set a time every night that you go to sleep and a time that you wake up every day. Your body will respond to it quite well.
If you need to sedate yourself without taking sleeping pills and feeling like a zombie in the morning, fennel or chamomile tea can help. Chamomile is something that you can insert into your tea to help relax your body and the muscles that could be impacting your sleep. This herb is very relaxing and comes in natural form, offering many benefits and few side effects after consumption. Chamomile can be found in a local pharmacy or supermarket.
Insomnia and your eating habit
What you eat and drink before bedtime can have big effect on eliminating insomnia. Avoid alcohol, caffeinated drinks and heavy meals within 3 hours of your regular bedtime. The effects of alcohol are funny as they can both sedate you and keep you up all night. While you may pass out quickly initially, you may also wake up feeling awful. On top of that, alcohol can cause you to become stimulated, totally reversing the sedative effects you felt at first.
Analyze your caffeine intake before you go to bed every night. Try to not drink anything containing caffeine, even a little bit, before going to bed. If you’re very addicted to caffeine, then you may want to start tapering down on it and eventually giving it up so that your body is able to rest easier.
Insomnia and sugar
Sugar eaten 30 minutes before bed time can actually cause you to become tired. Sugar gives you a quick boost of energy when you eat it, but it will leave you crashing in short order. While this may make you feel drowsy, it actually increases the risk of insomnia and stops you from being able to fall asleep at night. If you must have sugar, have a healthier option, such as honey. Try honey in hot water or on a piece of toast for the same effect.
You may be deficient in tryptophan, which could keep you awake. You can find these nutrients in foods, such as tuna, cottage cheese and turkey. If that fails, try 5-HTP supplements. Serotonin is made of tryptophan, which helps you sleep better.
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.
Your bed mate
If you have a willing spouse, or sleep partner, try talking him or her into giving you a relaxing massage to help combat insomnia. They may not be able to give a full-body massage, but a quick back massage with some soothing oil might be enough to relax your body, making sleep come easier.
If your partner keeps you awake all night, be honest with them. They may have restless legs and end up kicking you, let them know. If their snoring is driving you crazy, speak up. Obviously, they’re not getting a good sleep either, so guide them to their family doctor for help.
Your pet may like to sleep with you, but he or she may be interfering with your sleep. Cats and dogs are often active very early in the morning and tend to move around a lot in bed. They may wake you up during the night without you realizing it. Some pets sleep more soundly than others, though. Use your best judgement.
Relaxing music could help
It may be hard for you to sleep if your home is too quiet. Use an audio player, preferably one with a timer, to help you fall asleep in the evenings. Choose music that is soft and relaxing. There are plenty of products on the market that were designed to assist people in having a more restful night’s sleep. You may find that sounds other than music help you as well. Waves on the beach or sounds of a forest can help you sleep. Try listening to different sound samples online to find the sounds you like most.
A warm beverage is always soothing and relaxing, and the herbs have a calming effect. Herbal teas have properties to help you relax and feel sleepy. If there is a prescription medication that you are taking that may cause wakefulness, discuss a better time to take that medication with your doctor.
Your bedroom is not a tech room
Don’t do things in your room except getting dressed and going to bed. If you use the computer or television there, this will become known as an area that is full of activity. Your brain can be trained to only think that the bed is for sleep, and that is why you must only sleep there!
Take all electronics out of your bedroom. Computer screens and televisions can keep you from sleeping soundly. Leave your cellphone on its charger in another room. Your bedroom should only be used for sexual activities and sleeping. Use the remainder of the home for electronics.
Bright lights from your computer screen, cell phone and television can cause insomnia. They stimulate the brain the same way as being outdoors on a sunny day. Blue light is known to suppress the production of melatonin, the hormone that helps you sleep. This makes your brain think that it is daytime. At least an hour before you go to bed, turn off these electronic devices and give your brain a chance to adjust. This will help your brain to know it is power down time and not play time.
Make your bedroom comfortable
Be sure your bedroom is comfortable and quiet. Don’t let light go through your windows. You may find that excess light still peeps through your blinds. Perhaps blackout curtains will help. If it’s out of budget, try tinfoil instead.
It is as important that the things you sleep on are comfortable as it is that the room is dark and quiet. That means you need to have a quality mattress which is neither too hard nor too soft, a pillow which holds your head correctly, and night clothes which are loose and comfortable.
Check your mattress often for signs of wear and tear. If you’re not comfortable, it may need to be replaced. Buy new pillows and bed linen whenever necessary. Avoid allergens when choosing bedding. Although feather pillows might be more comfortable, they are a waste of money if you’re allergic to them.
The ideal temperature for your room when sleeping is slightly colder at 60-65 degrees. Why? This helps you relax, while warmer temperatures will cause you to toss and turn. So, instead of adjusting the temperature away from this number, add or remove blankets accordingly. This helps you be able to get comfortable and get to sleep.
Avoid midday naps
If you are tired during the day, avoid taking a nap since this will increase your chances of staying awake far past your bed time. If you feel tired, take a shower, go for a jog or do anything else you can think of to stay awake until a little later.
So, you go to bed and lie there waiting to go to sleep. If you are not having any success in falling asleep, get out of bed and wait a while. Read a book or watch some TV until you begin to feel your eyes getting heavy. It will make you feel much better if you go to bed when you are actually tired.
Learn to suspend issues till later
Many people suffer from insomnia because they cannot get their brain to shut down at night. One way to eliminate this is to write down any worries or problems before you go to bed. This will help your brain relax. When you make a list of your problems to be handled the next day, your brain can focus on what it needs to be doing, sleeping.
Avoid each of the triggers of stress at night before you go to bed. Sometimes, an argument with someone that you love could cause you to become stressed three hours later when you have to go to bed. Make sure that you also get your work problems out of your head before bed.
If the cause of your insomnia is stress, consider adding the supplement kava. It is shown to help you relax and sleep more easily. Just take this with a prescription, because it can lead to liver dysfunction for some people.
Get plenty of exercise
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. To get to sleep more easily at night, make sure that you do your exercise regimen in the morning. If you go for a run or lift weights at night, the resulting boost in your metabolism can keep you awake when you are ready for a good night’s sleep. The exercise can stimulate you and make it harder to fall asleep.
While walking is relaxing to the body, high-energy exercise should be avoided. The more pumped up the body is, the less likely it is to sleep. Exercise can energize your body, so exercising too close to bed time may prevent your body from relaxing. Therefore, get the exercise done in the morning so that your body is even more ready for sleep that night.
Other sleeping aids
Being able to breathe properly while you are sleeping is important. Your breathing issues may be related to allergies, congestion or other issues. Most problems can be treated with a simple medication, using an air purifier or even just putting a specially designed adhesive strip that opens up your nasal passages.
Magnesium is one mineral that has been shown to help people fall asleep. If you are not keen on taking it as a supplement, you can take a bath in it. A warm bath with a few handfuls of Epsom salt will help you get to sleep a lot faster.
Aromatherapy can help you relax and become tired. Quickly feel a sense of calm and drowsiness with the lovely scent of lavender. Set a sachet filled with the lavender scent in your night stand or under your pillow.
From tonight, begin to test drive some of these tips and be more proactive about your insomnia. The more you put the advice into action, the better off you will be. You may not see a change immediately, but you should not give up.
When you start applying any of these tricks, one may not work for you. Give them all a try and find out a combination that work best. You can beat the insomnia and kick it out of your bed. When you start to find ways to get rid of this unwanted guest, it is only a matter of time before it is gone for good.