If you have insomnia, you know that it can negatively impact your performance during the day. When you’re addressing your insomnia problem, you’ll likely consider over-the-counter sleep aids. Use the criteria below to help you determine whether an over-the-counter sleep aid can be helpful for you in treating your insomnia.
Keep your bedroom clean and free from clutter. Remove your television, computer and other electronic devices. Do not study, watch TV or work in bed. Decorate your bedroom in soothing colors that help you feel relaxed and keep decorative items to a minimum. Your bedroom should be a relaxing place where you go to sleep.
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.
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.
Your pituitary gland produces melatonin which helps regulate your sleep. When the pituitary gland does not receive enough sunlight to produce vitamin D, you will have trouble falling asleep at night. Try to get about 10 or 15 minutes of sun every day so that your pituitary gland can work properly and help you fall asleep.
Sleep only as long as it takes you to feel refreshed the next morning. Avoid getting too much, as well as too little, sleep. Sleeping too long can make you sluggish, feeling tired, even though you got enough sleep. This can cause a rebound effect at bedtime, adding to your insomnia woes.
Do not drink alcohol in the evenings. Although it might seem like a glass of wine helps you to relax, studies show that alcohol actually upsets your sleep. In fact, it keeps you from falling into a state of deeper sleep. Tobacco works the same way, so it is best to stay away from that as well.
If you want to take a sleep aid you get at the store, then you have to speak with a doctor to see if you’re able to take it safely. If you plan to use it for a while, this is very true. You are likely to find many things safe on irregular occasions, but regular use over time can tax your body.
Insomnia can really do damage to your ability to perform at your best. If you’re considering over-the-counter treatments for insomnia, it’s important that you understand what you’re taking into your body. Use the criteria discussed above to help you decide whether an over-the-counter sleep medication could be the right answer for you in treating your insomnia.