Your overall health is dependent on your sleep. In addition, your mental health is also affected by your sleep. Your whole body suffers the negative consequences from your insomnia so it’d be best for you to use the following tips to help you out.
About three hours before bedtime, avoid all stimulants, such as caffeine, tobacco, alcohol and certain medications. Caffeine effects can last for up to six hours, and alcohol, while sedating at first, can cause frequent wakefulness. Certain medications, such as for asthma, are stimulants as well. Check with your doctor to see if you can substitute, or make a different schedule.
Be careful with your room ventilation and temperature. You will likely struggle to sleep if your bedroom’s temperature is warm. This can make it harder to sleep. Keep that thermostat at around 65 degrees fahrenheit to get a great night’s rest. Also, use blankets in layers to give yourself more flexibility in adjusting your environment to the most comfortable level.
If you have trouble sleeping at night, think about exposing yourself to daylight during the day. Go outside for your lunch break. Exposure to natural light stimulates production of melatonin, which helps you to achieve a restful state more quickly.
If you’ve tried everything else for your insomnia, why not consider self-hypnosis? Talking yourself into a state of sleepiness can mean falling asleep much faster. You could also play recordings of a hypnotist which are geared to this purpose. The repetitive words in a calm voice should help you work around the insomnia.
If you have trouble falling asleep on a regular basis, try to boost your melatonin levels. Tart cherry juice has been found to have high levels of melatonin. This can be found in natural or health food stores. A small amount a half an hour before bedtime can really help you fall asleep and stay asleep.
Create a routine. Your body is a creature of habit. It likes routines. So if you can create a daily sleeping routine and stick with it, you may find that insomnia becomes a thing of the past. But be careful, breaking out of the routine can trigger insomnia if you aren’t careful.
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.
Although the effects of alcohol may make you feel tired initially, there has been a significant amount of research that proves alcohol will interfere with the sleep cycle. It prevents the restorative effects of deep sleep. This means that your body wakes up and does not feel refreshed from sleeping through the night.
For your system to stay balanced, it needs proper sleep. While one bad night’s sleep shouldn’t affect you too greatly, if it happens frequently, you can quickly face serious side effects. Apply all the ideas presented here if you want to escape insomnia.