If you’re struggling with a case of insomnia, falling asleep can turn into one of the most challenging tasks you face. Lots of folks struggle with falling asleep once their heads hit the pillow. If you think you have this condition, read on for solutions to your issue.
Avoid alcohol, caffeine, sugar and nicotine. These stimulants may be effective in keeping you awake during the day but they are also making it difficult for you to sleep at night. Limit their consumption throughout the day. Do not take any stimulants at least four hours before going to bed for the night.
Chamomile and fennel teas are both natural fighters of insomnia. The soothing warmth is enough by itself to help you relax. In addition, herbal teas have other components that will help you unwind and get to sleep faster.
When insomnia becomes an obstacle to your being able to get adequate sleep, try increasing the ventilation in your bedroom. Doctors recommend this treatment for anyone having difficulty falling asleep, because improved breathing leads to a more relaxed state. Use a humidifier or open a window if you can, and finally get some rest.
Do not use your bedroom for any activity other than sleep. Working at a desk in your bedroom is particularly bad for insomniacs. Do not keep exercise equipment, computers, even iron and ironing board out of the room. Replace them with relaxing items, such as soft lighting, candles or soothing music.
Use visualization as a weapon against your insomnia. Imagine yourself someplace quiet or even boring, and just stay there in your mind. This will take the focus off of the need to sleep, which in and of itself can keep you awake for hours. Just visualize calmness and let your mind completely relax.
If insomnia is a frequent visitor in your life, then you need a bedtime ritual or process that is steady. According to sleep experts, routines such as these help your body and mind realize that the time is approaching for sleep. That causes you to become drowsy by the time the ritual is over.
Some people that suffer with insomnia also suffer from arthritis. The severe pain can keep you up all night. If this describes your problem, consider a hot bath followed by relaxation exercises and, if needed, a dose of acetaminophen or ibuprofen to help relieve the pain.
Create a routine. Your body is a creature of habit. It likes routines. So if you can create a daily sleeping routine and stick with it, you may find that insomnia becomes a thing of the past. But be careful, breaking out of the routine can trigger insomnia if you aren’t careful.
Limit the amount of time you spend in bed. Your bed is for sleeping and not to pay your bills or make phone calls. It is also important that you refrain from listening to your radio or watching your television while in bed. These types of activities make you alert and make it extra difficult to fall asleep.
A few tips can help to cure your issue, immediately. Insomnia is an aggravating thing to go through. Apply this knowledge to your everyday life, and start to sleep easier.