The inability to get a full night’s sleep is a major problem for many, and has no easy solution. It can happen unexpectedly or be caused by some sort of trauma. Insomnia is equally possible a result of excitement, depression and anger. These ideas will help you beat it.
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.
Ask your significant other for a quick massage right before bed. A massage can help your body relax enough to get the sleep you really need. It doesn’t need to be a full body massage, and it doesn’t need to be long. A short 2 minute neck rub is sometimes all that’s necessary.
If your doctor prescribes sleeping medication, take it exactly as the label says. Sleep medicine should be taken right before bedtime because they are designed to act quickly. Never drive after taking a sleeping pill. Never drink alcohol while taking sleeping pills. If you decide to quit taking your medication, talk to your doctor first.
Have a bedtime ritual. Let your body know that sleeping is coming by doing the same things every night. For example, you might try having a hot bath, hot tea and reading in bed for about half an hour. This practice will be more effective if you are consistent, so keep it up.
Avoid eating and drinking right before bed. Eating stimulates your digestive tract, which keeps you awake longer. Liquids in particular will wake you up later for a trip to the bathroom. Limit your snacks and drinks to no less than 2 hours before bedtime. When you eat too late, that can lead to too much dreaming, too.
If you have had trouble sleeping, try not to have liquids more than a few hours before you go to sleep. Drinking will make you have to get up and urinate. Whereas, many people have no trouble falling back asleep, you know that insomnia makes it nearly impossible to recapture that sleep state.
Do not keep your bedroom too hot. Keeping your sleeping area too warm can disturb sleep, and cause frequent waking. On the other hand, studies show no evidence that a cool room can cause sleep disturbances. Keeping the temperature low, and a window open may help to keep insomnia at bay.
Set the scene for sleep. Make sure that the lighting and the temperature in your bedroom is set for sleep. If you have been trying to sleep with all the lights on, that’s part of the problem. Bring the lights down and make the room slightly cool. Make sure the television is off as well.
Without using the advice of people that know about insomnia, you may never beat it. Insomnia is typically not something you can alleviate without some great knowledge about how to do it. All that’s left to do is experiment with these ideas to find the solution for you.