When you go to bed with dread in your heart, expecting not to sleep well, you know that your sleep will be affected. Instead, you need to educate yourself on how to be sure that going to bed truly means going to sleep. Read this article in full for some great advice.
If you can’t fall asleep, despite being really tired, try taking a warm bath. Experts recommend treating insomnia with a 15 minute soak. Avoid extreme temperatures, or staying in too long. The warm water should work to ease any muscle tension you’re experiencing and help you to finally fall asleep.
Magnesium can help you sleep. Magnesium can allow for more restful sleep. Foods with a lot of magnesium include black beans, halibut, pumpkin seeds, as well as spinach and other leafy greens. Additional magnesium intake also helps prevent muscle cramping.
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.
Don’t force yourself to sleep when you’re an insomniac. Go up to bed when you are tired. It might seem counterproductive, but by waiting you might find you fall asleep sooner than you would lying awake in bed.
Everyone knows how unhealthy smoking is, but not everyone realizes how it can interfere with falling asleep. Smoking is like a body stimulant, and it boosts your heart rate. The reasons to quit smoking are many. Getting better sleep is just one of the many benefits.
To help your body relax, try taking a hot bath at least two hours before you go to bed. Some people find a bath too stimulating if taken near bath time, which is why two hours ahead is a good idea. Try adding some Epsom salts to the water to help you unwind.
Take a bath that is warm, almost hot. In addition, add some Epsom salt or baking soda. That will make you feel calmer. The salts can soothe your muscles, and you might be more likely to fall asleep when you make an attempt later in the evening. Don’t make it too hot or too cold.
If you are waking up because your legs are uncomfortable, talk to your doctor about restless leg syndrome. There are a myriad of causes for this disorder, but sadly, there is no cure. There are some strategies which can help, such as exercise, calcium/magnesium supplements and even smoking marijuana, and your doctor can advise you on what to try.
To help yourself fall asleep, a snack can really hit the spot. Just a slice of toasted whole wheat bread with honey will do the trick. If you’re able to get a warm glass of milk into you, it should help you to get tired around 30 minutes after you finish it.
Now that you’ve attended this short course on sleeping better, your education will help you to get the rest you need. Close your eyes, concentrate on relaxation and allow sleep to carry you away to dreamland. You’ll better your health and feel amazing once you start sleeping well again.