What does it take to battle against insomnia? Should I take some sleeping pills and pray they don’t leave me a zombie in the morning? Is there a more natural technique for beating this disease? To learn about how you can get back to sleep again, check out the tips below.
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.
Prescription sleep aids may be necessary if nothing else is working. Talk to your physician about which sleep aid is good for you.
Sometimes it helps to get up a little earlier. If you are up 30 minutes early, you may end up tired 30 minutes early, too. You’ll be able to determine the optimal number of hours to aim for.
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.
Sleep only as long as it takes you to feel refreshed the next morning. Avoid getting too much, as well as too little, sleep. Sleeping too long can make you sluggish, feeling tired, even though you got enough sleep. This can cause a rebound effect at bedtime, adding to your insomnia woes.
Do not drink alcohol in the evenings. Although it might seem like a glass of wine helps you to relax, studies show that alcohol actually upsets your sleep. In fact, it keeps you from falling into a state of deeper sleep. Tobacco works the same way, so it is best to stay away from that as well.
Cut down on fluid intake before you go to sleep. If you have to wake up in the middle of your sleep to go to the bathroom, you have to make sure that you cut the fluids you have in the evening so you can have uninterrupted sleep instead of getting up over and over.
Remember that caffeine isn’t only found in coffee! Tea, pop and even chocolate all contain caffeine, as do energy drinks. You want to limit all the caffeine in your diet after 12pm so that you are able to fall asleep at night without the stimulating effects of this ingredient.
Many people think distractions like music, TV, or light boost insomnia, try using classical music. Turning it on softly in the background is your best bet. It is both soothing and relaxing, leading to restful sleep.
Now that you have the answers to your questions, the next step is to act upon them. That means using these tips one by one in your daily life to change the things which are keeping you awake. Once you have a handle on your sleep again, you’ll never look back.