If you’re struggling with a case of insomnia, falling asleep can turn into one of the most challenging tasks you face. Not everyone can go to bed and fall asleep right away. If you can’t sleep and want some answers, the following tips should help you.
When your insomnia is getting the best of you, try a cup of warm milk. Although many people think this is just an old wives tale, there’s really some science behind it. Warm milk actually soothes your nervous system, making sleep come more easily. Just pop a mug in the microwave for a minute or so and sleep should soon follow.
If you suffer from insomnia often, look into getting a firm mattress. A mattress that is too soft does little to support your body. This can put stress on your body, making your insomnia worse. When you invest in a firmer mattress, you may just be investing in the relief of your problems.
Try deep rhythmic breathing to snap out of a bout with insomnia. Lay in bed with your eyes closed and simply breathe with deliberation. This exercise will relax you and help take the focus off of the price you will pay tomorrow for not getting enough sleep tonight. Try counting the breaths too, to get sleepy faster.
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.
Imagine something peaceful in your mind. It’s easy to bring life’s stresses and troubles to bed with you. This is often the cause of insomnia. So instead of thinking about those things, put your mind on something very relaxing. Perhaps think about your favorite vacation spot or a forest near your home.
If you have insomnia, write in a journal before bedtime. Write down all of your thoughts and activities before sleeping. The book might give you insights into what is stopping you from sleeping well. Once you know what is preventing you from sleeping, you can eliminate the problem.
Don’t automatically reach for prescription medicine when you can’t fall asleep, as this can quickly become a dangerous habit. Insomnia is often temporary or simply due to something stressful going on in your life. Try other things first, like warm milk or a bath, and make sure you get an okay from your doctor before trying the heavy stuff.
For some, eating a small snack before bed can help them rest. Choose a food with both protein and carbohydrates. For example, both cookies and juice are options that would work. Consume the snack at least 45 minutes prior to laying down to bed and see if you are able to drift off sooner or easier than before.
As this article has shown, there are many tips to help combat insomnia. Insomnia causes you to not get the necessary amount of sleep. Use the information from this article to help you fall asleep quickly.