Insomnia affects a growing portion of the population. From declining health due to advancing years or increased financial pressures and stress, if you already battle insomnia, you’re likely to see more of it in the future. Use the ideas in this article to prepare yourself instead for a future of sound sleep.
Set your alarm for an hour ahead of when you have to get up. While this may result in a groggy morning, you will have an easier time falling asleep that night. The one hour difference in time can really make you be ready for bed.
When insomnia is the enemy, reserve the use of your bed for sleep only. Sleep experts say that using your bed for reading, writing or watching TV will devalue it as a sleep aid. If your mind sees your bed as a place for sleeping only, your body will be conditioned to fall asleep faster.
Try exercising and tiring yourself out physically. You may not realize it, but insomnia affects office workers more than it does people with physically demanding jobs. Get your body tired enough so it feel it needs sleep. Just go for a walk after work to tire yourself out.
Take some time in the early evening to put the day’s worries away. Write down any stresses, or tasks that were left undone, and plan to do them tomorrow. If things you have to do the following day are keeping you up, make a solid plan, or even a schedule, so that you do not have to linger over these thoughts while you are trying to sleep.
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.
If sleep absolutely eludes you, do not just lie there worrying about sleeping. Try getting out of bed, and doing some light activity, such as a warm bath, or a little reading. This may be just enough activity to make you forget about your sleep problems, and help you to fall asleep.
Magnesium is a great mineral to aid sleep. Magnesium can help to sooth your mind and body. There are many food rich in magnesium, including spinach, pumpkin seed and black beans. Additional magnesium intake also helps prevent muscle cramping.
You may find that a nightly bedtime massage helps to keep the insomnia away. It calms your body and relaxes your muscles. In order to help your spouse sleep better as well, alternate nights giving the massage. There’s no need for a full-body massage. Massaging the feet for 15 minutes works fine.
Insomnia is something that happens more and more, not just to more people, but more often to those that experience it. As you age or face more money stress, you can expect to see more chance of suffering insomnia. Use the ideas in this article now, either to eliminate insomnia or prevent it.