If you are like most people, you don’t get the sleep you need every night. If you cannot get to sleep at all, you probably have insomnia. Insomnia can be treated a number of different ways, and some of them may work for you. Here are some great techniques that might do the trick.
If you have trouble with insomnia for any length of time, consider getting a new mattress. Look for one that is firm without being hard, as these are the most conducive to sleep, and provide you with the most support. Mattresses are the cause of insomnia in many cases, but people just don’t realize it!
You can invite sleep in by creating a dark, soothing atmosphere in your bedroom. Be sure to get shades or curtains that block any outside light. Try some soothing music, or a CD with ocean or bird sound effects. Read a relaxing book. Find what works for you, and create a habit of it. You will learn to associate these activities with sleep.
One thing that that you need to cut out of your life if you have trouble falling asleep is caffeine. The half-life of a dose of caffeine is about 7 hours. So if you drink a cup of coffee at 4pm, you will still have half of the caffeine racing through your body at 11pm. For restful and sound sleep, cut the caffeine out of your life.
Write down your worries. Worrying over the things you need to do will add stress to your life which causes lack of sleep. A great way to get a new viewpoint on these issues is writing them down on paper and working out potential solutions. By having a plan you can lessen the stress, helping you sleep better at night.
To help yourself fall asleep, a snack can really hit the spot. Some toast with a bit of honey can fill your belly while making you sleepy too. Warm milk will make you sleepy within a half hour.
Think of sleep as winding down the engine of a motor. You should not try to go to sleep immediately. Set up a routine that prepares you for rest. Brush you teeth, get your clothes ready for tomorrow. Then turn the lights down and read a little, letting your body wind down in the process.
To teach your brain that bed means sleep, you shouldn’t do anything else there. If you watch television, do work, read a book or fool around, your mind will think that bed is a time for stimulation. Use it for sleeping only and your brain will learn that rest comes when you lie down.
Prepare for the next day ahead by getting your clothes ready for work, packing your purse or briefcase, and charging your smartphone’s battery. Thinking about whether or not you are prepared for the following day can force you to stay awake at night. This is especially true when you are getting ready to leave on vacation.
When you have insomnia, you can’t get to sleep. It can be tough to deal with, but if you use the tips above, you might find something that works for you. Keep trying methods until you get to the method that helps you get back to sleep again. Good luck!