Sleep is a state in which we all have to be in at some point in our lives. If you never sleep, you literally cannot live. This is the time when our body is able to regenerate all of its system. To ensure your body gets the rest it needs, continue reading.
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.
Try rubbing your stomach. Believe it or not, this can actually help you sleep. It helps the body to relax and improves digestion. Try this before anything else if you think your stomach may be to blame.
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.
If you’ve been having trouble with insomnia lately, avoid drinking any beverage at least three hours before bedtime. Hydration is important, but drinking too close to bedtime means you have to go to the bathroom. Whereas, many people have no trouble falling back asleep, you know that insomnia makes it nearly impossible to recapture that sleep state.
A mineral that can help many people fall asleep is magnesium. Magnesium stimulates healthy sleep and affects neurotransmitters in the brain. There are many food rich in magnesium, including spinach, pumpkin seed and black beans. An added benefit to magnesium is relief of muscle cramps.
If you consume significant amounts of alcohol, caffeine or nicotine, it can affect your sleep patterns. Caffeine doesn’t necessarily cause the insomnia, but it forces you to wake up several times during the night. Some medications may also cause insomnia. Whenever you can, eliminate these stimulants in order to get the proper sleep you need.
If you can’t fall asleep, it’s best to get up and do something else after half an hour of laying there or so. A lot of the time the best way to get your mind off of whatever’s keeping you awake is to get up and occupy yourself with something. Try going back to bed a little while later and see if you can fall asleep then.
Start regular exercise to combat insomnia. Many people face stress and tension throughout the day. Without a good release, these feelings can compound as bed time draws near. Set a regular schedule of walking, running or exercise for a short time each day, that can relieve these tensions and allow your mind and body to unwind properly.
It is as important that you get a good night’s sleep as it is that you eat right and get your exercise. There is nothing which should stand between you and a restful sleep. These tips will help you beat your insomnia once and for all, ensuring you are able to stay on top of your health.