How is insomnia defined? It refers to times when sleep is impossible due to a variety of possible reasons. How can it be cured? There are many tips that can be used to tackle insomnia successfully, and several follow below.
There are many good habits that you can practice to avoid insomnia. One way to promote healthy sleep is to set a consistent bedtime and wake up time every day. This trains your body to prepare for sleep at a certain time and allows you to fall asleep more naturally.
Try a light snack to offset the problems with your insomnia. Nothing too heavy or extreme, just a few crackers or a piece of toast should do the trick. When you’re fighting with insomnia, a moderate snack can help put your body more at ease, helping you to fall asleep.
Turn your bedroom into a restful retreat. Try using lighting that is soothing and not harsh and bright. Change your bedding to a soothing color. Try aromatherapy by using a soft fragrance. See if using a fan can create a relaxing white noise that will lull you to sleep. Small changes can make a big difference.
Create a ritual for bedtime and never deviate from it. Include bathing, brushing your hair and teeth, changing and settling into bed. If you do the same thing night after night, your body will learn that it means sleeping time has come. This will help you fall asleep quickly and stay asleep, too.
Keep a journal of everything that worries you. If you allow your anxieties to go to bed with you, it can stop you from sleeping. Instead, jot these concerns down in a journal and use the pages (instead of your pillow) to consider different solutions. You minimize your stress when you have a plan to cope with the causes of stress, leading to better sleep at night.
Get your mind and body ready for sleep in advance. Dim the lights up to two hours before turning in. Practice meditation and void any activity that will make you think too much. Do some stretching exercises but nothing to strenuous. Relax with a cup of hot milk or non-caffeinated tea.
Many sleep specialists recommend taking 100mg of a supplement containing 5-HTP. The dosage this low has proven effective in assisting people that suffer with depression get sleep at night. Speak with a doctor before using this so they can monitor dosage levels.
Put down that coffee and soda. Avoid any caffeinated foods and drinks within 6 hours of the time you want to go to bed. You may not feel the kick that caffeine has, but it will make it more difficult for you to get to sleep. Opt for water or even a sleepy time tea that will help.
Can these tips really help me sleep again? These tips are used universally, and can work for you. So how fast should you expect results? If you put in enough effort and make the necessary changes, you might even get a great sleep tonight, so give it a try!