What keeps you awake? Are you aware of what causes your insomnia? Are you ready to get rid of insomnia? To get the answers you need, you must read all of this, understand it, and use it in your life.
Play some music right before you go to bed. Music can have a really relaxing effect on the body, and that’s important for those suffering from insomnia. Choose music that calms you, and have it playing lightly in the background as you lay down for sleep. Don’t go with any music that’s energizing. That’s the wrong direction you want to go!
Create a bedtime routine, and follow it faithfully each night. You could start by watching a favorite show with a cup of herbal tea. A bath, or washing your face, and flossing your teeth could come next. Get into bed, and read a peaceful book, or devotional, then turn the lights off. Once you get used to the routine, sleep should be the natural next step.
If you’re experiencing insomnia for over 30 minutes, get up. Staying in bed may worsen the situation. Rather, do something that’s quiet, relaxing, and offers little stimulation. When you start feeling tired again, try going back to bed and see what happens. You may need to do this multiple times in a night.
If you are having trouble falling asleep, try rubbing your feet. If you have someone there who can rub your feet for you, that’s even better. When the pressure points in your feet are massaged, your whole body will relax. With a relaxed body, you will have a relaxed mind as well and be able to fall asleep.
If you can’t sleep because you are worried about something in particular, get up and write it down. Sometimes putting your thoughts on paper will help ease your anxiety. You could also try to busy yourself with small but productive tasks that need to be done around the house. Go back to bed as soon as you begin to feel sleepy.
Don’t take naps during the day. Napping can really kick insomnia into high gear when you really need the full sleep later on. Instead of napping, battle through it. Allow your body to be tired, so when your bedtime hits, it’ll only take you a few minutes to tire and fall asleep.
If you find yourself having trouble with insomnia every night, stop drinking anything with caffeine in it by noon. This may sound extreme or like self-deprivation, but the effects of caffeine can actually be felt many hours after consumption. Enjoy your coffee or tea by lunch, and forgo them in the afternoon or early evening.
Trypophan, found in many foods, can make you drowsy. You will find it easier to sleep if you consume foods that have tryptophan before going to sleep. Food such as cottage cheese, warm milk, cashews, eggs, and turkey all have tryptophan in them. If you are going to try drinking milk, make sure it is hot or warm as cold is not effective at all.
Hopefully, these tips can be of some use to you. You will find yourself sleeping better and easier. You’ll be sleeping through the night before you know it if you follow these suggestions.