Insomnia is a frustrating issue for millions of people every night. You may have heard people talking about insomnia, but were lucky enough that it did not affect you. But if you are reading this article now because insomnia has entered your own life, continue reading to learn what you can do to combat it.
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.
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.
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.
Ask your partner to give you a massage just prior to bed time. Even something as simple as rubbing your shoulders for a few minutes can help. Make sure they apply gentle, firm pressure to your body to help get rid of the tension in your muscles. This should make it much easier for you to sleep.
Try yawning. Yawning triggers relaxation in your body, so why not try to manually trigger it yourself? It can help make your body feel like rest is the thing it needs most at this instant. It may take a few minutes for the effect to hit, so don’t give up after just a yawn or two.
Do not force sleep. If you have been in bed for half an hour or more, and you still cannot drift off, get up and out of bed. Do not do anything too active, but grab a glass of milk or read a book. Try going to bed again in about fifteen minutes or so.
Cognitive therapy may be worth a try if you’re finding it very difficult to overcome your insomnia. This kind of therapy is going to help you figure out what you’re doing wrong and how your thinking is affecting you when you’re trying to sleep. Cognitive therapy gives you information like sleep norms and changes that go along with age, so you can establish some sleep goals.
As this article has pointed out, there is quite a bit to know about insomnia. It is not something that always goes away because we want it to. You must do something about it, and using the advice shared here will help with that. Try what you have learned here today and see if you get your sleep back soon!