Is there a single answer to solving insomnia? Is there a pill I can take which will make me have a great sleep night after night? Sadly, there is no such prescription or piece of advice which works for everyone, but the techniques listed below can be used together to create a successful strategy.
Drink some warm milk before you go to bed. It’s a famous home remedy for a reason! Milk has calcium in it, as you probably know. But did you know that calcium helps calm your nerves? So a glass of tasty warm milk before sleep can help push insomnia to the side.
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.
In an effort to promote sleeping, ensure that your bedroom is completely comfortable. You should adjust noise and light levels so you can fall asleep. A bright alarm clock can ruin your sleep as well. Get a good mattress for supporting your body.
Cut down on your caffeine intake. Caffeine can keep working for up to 24 hours, so if you are drinking a lot of coffee, that could be what is keeping you up. Try tapering off, and having a little less coffee every day. That way, you don’t to quit caffeine cold turkey, which could result in withdrawal symptoms.
If you’re struggling with insomnia on a nightly basis, consider writing down the thoughts you have in a journal before you turn in. Write down your thoughts before retiring to bed. Over time, you may notice certain recurrent behaviors or thoughts that pop up over and over before a poor night’s sleep. Then you can get rid of the problematic activities.
Magnesium is a great mineral for insomniacs to take because it helps them fall asleep faster. Magnesium affects the brain’s neurotransmitters and stimulates healthy sleep. Foods that contain high levels of magnesium are halibut, black beans, pumpkin seeds and green leafy vegetables like spinach. Additional magnesium intake also helps prevent muscle cramping.
Put your anxieties down on paper. Allowing yourself to fixate on troublesome thoughts makes it nearly impossible to achieve peaceful sleep. Write them down along with a solution for each, at least an hour before bed. A good plan can help reduce stress.
If you use sleep music to produce a calming environment, you will be less likely to suffer from insomnia. There are many different styles available ranging from music to sleep sounds that can help induce sleep. They do this by having the sleep brainwaves embedded under the tracks what will focus your brain on the right frequency to sleep.
When counting sheep begins to run you into numbers beyond 100, you know there is a problem. From an obstructed airway to a caffeine addiction, the cause of insomnia can be varied, but the solutions often work for anyone affected. Those shared here are a great start, so try them out tonight.