If you can’t sleep, you can’t live your life. If you have chronic insomnia, you already know that. You may not know what you can do about your insomnia, which is why this article is here. Here are some of the best tips around that will help you with your insomnia.
If you can’t fall asleep, despite being really tired, try taking a warm bath. Experts recommend treating insomnia with a 15 minute soak. Avoid extreme temperatures, or staying in too long. The warm water should work to ease any muscle tension you’re experiencing and help you to finally fall asleep.
Avoid alcohol, caffeine, sugar and nicotine. These stimulants may be effective in keeping you awake during the day but they are also making it difficult for you to sleep at night. Limit their consumption throughout the day. Do not take any stimulants at least four hours before going to bed for the night.
Most folks love staying up late on days off, holidays and, of course, weekends. However, an irregular bedtime can result in insomnia. Waken at the same hour every day, no matter what. This is going to be a habit within weeks, which leads to a stable sleep routine.
Shut down all electronics, including computer and TV, 30 minutes or more before bedtime. Devices like these are stimulating. When they are shut down, your body has a better chance of entering a restful state. Set a time that you will turn off the television and computer and stick to it.
If sleep is avoiding you, double-check any clocks you have in your bedroom. Most sleep experts say that you shouldn’t attend to your clocks too closely as this will cause you to stay awake. Don’t buy clocks with loud ticks or brightly illuminated.
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.
Taking Melatonin may help you get you back to sleep. Melatonin is a naturally occurring hormone that is available in a supplement form. This hormone helps regulate the human sleep-wake cycle (circadian rhythm), causes drowsiness and lowers body temperature. Man-made Melatonin supplements are available at many health food and drug stores.
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.
Living with insomnia can be a hard thing, which is why you need to make sure that you do all you can in order to beat it. Use each of the tips outline above to make sure that you can finally get back to sleep. You will feel better and your life will get better as well.