How much does sleep mean to you? If you find it easy to drop off to sleep and get all the rest you need, you likely don’t give the process a second thought. If you’re struggling with a case of insomnia, though, you’re all too aware of how precious good sleep really is. Check out this article for some excellent tips on how to sleep better and reduce or eliminate your insomnia.
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.
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.
If you are suffering from long-term insomnia, consult your doctor. Ask if any of your regular medications could be interfering with your sleep schedule. Never take over-the-counter medications to help you sleep because you may become dependent on them. Your goal should be to fall asleep on your own every night.
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.
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.
Have a window open while you sleep. Fresh air is one of the best cures for insomnia. In addition, a cool room with a temperature of around 65 degrees is the most conducive for a good night’s sleep. If that feels cold to you, simply add a few more blankets to your bed to ensure that you are comfortable.
Examine your bed. Do you like you sheets? Do your pillows support you? Do you have a saggy, old, unconformable mattress. Then it may be time to get a new mattress or new bedding. You will be able to relax, and thus, fall asleep.
Always exercise caution when taking any sleep aid, regardless of whether it is over the counter or by prescription only. Consult with your doctor to see if such medications are a good short term solution for you. You should do more reading about the side effects or other dangers.
Sleep is very vital to a healthy life, and it’s time you got the sleep you needed. If you make a concerted effort to change things, you should be able to sleep better. The road to deep refreshing sleep is waiting for you.