Sleep is a physical need of most animals. People should sleep 7 – 8 hours nightly. If you are having trouble getting even 3 or 4 hours of sleep, you probably have insomnia, or inability to sleep. This is a huge dilemma. Getting back to sleep is easy with the following tips.
If you are suffering from long-term insomnia, consult your doctor. Ask if any of your regular medications could be interfering with your sleep schedule. Never take over-the-counter medications to help you sleep because you may become dependent on them. Your goal should be to fall asleep on your own every night.
Women are more prone to insomnia than men, and menopause could be one of the reasons why. Fluctuating hormones and hot flashes can keep a menopausal woman awake at night. If this is the case, talk to your doctor, and see if hormone replacement therapy might help you sleep better.
Try getting a new mattress if your mattress is too soft. A sleeping surface that’s firm is going to keep your body supported while you sleep so that you can relax fully. Your body will just generally feel better after getting the support it needs. Although a quality mattress may be a big investment, the results easily justify the cost.
Avoid worrying at bedtime. One good way to reduce stress related insomnia is to allow yourself time to worry, but make it earlier during your day. Many people toss about thinking on the day before and can’t sleep. How about spending some time thinking of those things outside of bedtime. Then, when you get to bed, you’ll be much calmer.
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.
For some, it is difficult to get a good night’s sleep unless the air quality in the bedroom allows for proper breathing. Attempt using a diffuser with essential oils in order to release the oil into bedroom air. Others may have more success with an air purifier because it allows them to breathe easier.
Have a massage done. It doesn’t have to be a professional; it can be your spouse. Just make sure they apply the strokes that are characteristic of a good massage. A nice massage can relax your muscles and put you into a relaxed state. That can make you more likely to sleep.
You may be lacking tryptophan if you can’t sleep. This nutrient appears in turkey, cottage cheese and tuna; putting them in your nightly snack can make a difference. If that doesn’t work, turn to a 5-HTP supplement. The serotonin that is manufactured from tryptophan is what can make you sleep.
Don’t be discouraged if you do not find relief from one of these suggestions. Try all the advice you can. Don’t lose hope, and believe that insomnia is a temporary state. When you begin fighting your insomnia it will eventually go away.