What can I do to sleep better? Are there strategies that work for everybody? Is it possible to get a treatment for insomnia? There are a few things you can try to go to sleep peacefully each night and finally get rid of your insomnia.
Use visualization as a weapon against your insomnia. Imagine yourself someplace quiet or even boring, and just stay there in your mind. This will take the focus off of the need to sleep, which in and of itself can keep you awake for hours. Just visualize calmness and let your mind completely relax.
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. 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.
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.
It’s definitely harder to sleep when you’re not tired. If you have a job that requires you to be sedentary, take frequent breaks and move around throughout the day. Starting each morning with a brisk walk or jog goes a long way toward achieving a good night’s rest.
Have a window open while you sleep. Fresh air is one of the best cures for insomnia. In addition, a cool room with a temperature of around 65 degrees is the most conducive for a good night’s sleep. If that feels cold to you, simply add a few more blankets to your bed to ensure that you are comfortable.
Blue light is known to suppress the production of melatonin, the hormone that helps you sleep. Be sure to avoid blue light from things like laptops, tvs, and phones for at least thirty minutes before bedtime. This will help your brain know it’s power down time and not play time.
Massage can be a great technique for conquering insomnia. A good massage is able to still the mind and calm the muscles. Massage your spouse and help them sleep well too. There’s no need for a full-body massage. Massaging the feet for 15 minutes works fine.
If you find you wake up shaking in the night, but a thick blanket doesn’t help, have a glass of warm milk before you hit the hay. Milk contains nutrients which keep your blood sugar level overnight, and this can save you from that horrible shaking you are experiencing.
You may find that one or a combination of things mentioned here are needed for your specific situation. In fact, if you put all of them to work, great sleep is a guarantee. The best thing to do is to keep reading articles like this one.