What is holding you back from a good night’s sleep? The truth is that a lack of education is probably the main culprit. In order to sleep better, you have to know the tips and tricks which will get you there. Check them out below to learn all you can.
There are many good habits that you can practice to avoid insomnia. One way to promote healthy sleep is to set a consistent bedtime and wake up time every day. This trains your body to prepare for sleep at a certain time and allows you to fall asleep more naturally.
Sleep enough hours for yourself to feel rested. Never try to catch up on previously missed sleep. Simply sleep to feel rested, and repeat the process nightly. Don’t try to bank hours or withdraw from other days.
Get some exercise. You might not know this, but office workers get insomnia more than those who work in physical jobs. Your body has to have physical movement during the day to be sufficiently tired at night. An after work walk of one or two miles is an ideal plan.
To reduce the likelihood of insomnia, avoid taking daytime naps. Although it may be tempting to sleep for an hour or two during the day, it is much better to limit your naps to less than 30 minutes and don’t nap after 3 in the afternoon. Napping for longer periods will interfere with your night time rest.
Try a heated water bottle in bed. The heat helps your body relax. That might be just what you require to knock off insomnia’s grip. Put the bottle directly on your stomach. Close your eyes as the warmth soothes your body.
Evaluate your bed. Are your sheets nice to lay in? Do your pillows support your head properly? Is your mattress old, saggy or uncomfortable? Then you have to be able to invest in a new mattress or bedding. This will relax you and help with sleep.
If you plan to take a bath before bed, be sure it is at least two hours before your head hits the pillow. Baths can actually stimulate you, so you shouldn’t take them right at bed time. Also, try not to stay in for longer than 20 minutes to have the best results.
If your insomnia is very severe, talk to your doctor about prescription sleep medications. While these medications are useful in treating insomnia, they are not to be taken on a long-term basis, as they can aggravate insomnia in the long run. They are best used in order to establish a sleep routine, and are then discontinued.
Create a routine for bed time which includes relaxing activities, such as taking a bath, eating a snack or snuggling with a loved one. If your body knows the time is now to wind down, it should allow you to sleep when your head hits the pillow, plus you won’t wake up in the night.
A good night’s sleep is waiting for you tonight! All you have to do to achieve it is to use what you have learned today. The sooner you put this great advice to use, the sooner you will be telling friends and family about the amazing sleep you had last night.