What does a night of deep sleep mean? Do you often toss and turn in bed, unable to fall asleep? Those who suffer from insomnia are often fatigued and miss out on a lot of things in life. Change your habits with the tips below.
Create a bedtime routine, and follow it faithfully each night. You could start by watching a favorite show with a cup of herbal tea. A bath, or washing your face, and flossing your teeth could come next. Get into bed, and read a peaceful book, or devotional, then turn the lights off. Once you get used to the routine, sleep should be the natural next step.
If you often suffer from insomnia, maybe you want to consider buying a firm mattress. Soft mattresses often offer insufficient support for the body. That can cause your body stress, which makes insomnia even worse. Buying a firmer mattress can solve many of your sleep problems.
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.
Your pituitary gland produces melatonin which helps regulate your sleep. When the pituitary gland does not receive enough sunlight to produce vitamin D, you will have trouble falling asleep at night. Try to get about 10 or 15 minutes of sun every day so that your pituitary gland can work properly and help you fall asleep.
Keep a sleep diary, if insomnia has become a major problem in your life. Record what time you go to bed and get up, as well as how long (approximately) it took you to fall asleep. Log meals, beverages, exercise and any major events that may impede sleep. Use the information to narrow down causes for insomnia and to find a workaround.
Your bed should be comfortable. Use pillows as necessary and wash your linen regularly. Check the temperature in your bedroom before you go to sleep. You may have more difficulty sleeping in a room that is either too hot or too cold. Open a window for fresh air or get a fan for air circulation.
If you find that common sense and natural techniques aren’t helping you sleep, talk to your family doctor. They can refer you to a sleep clinic where the staff can get to the bottom of your problem. They’ll monitor your brain, heart and movements until they find the culprit for your sleep problems.
For some, it is difficult to get a good night’s sleep unless the air quality in the bedroom allows for proper breathing. Try using essential oils in your room for fresh, fragranced air. An air purifier may help as well.
Insomnia is a very common problem. It is also one that has been solve by millions of people. Of these tips, use the strategies that work for you. Try different approaches as well. Use each of the tips here to gain your sleep back once again.