We spend most of our lives getting to sleep each night rather easily. But there are times that you may find yourself struggling to try to sleep on a continuous basis. This could mean that you are struggling with insomnia, and there are quite a number of things you can do to deal with it.
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.
Get into a sleep routine. Your body will get used to a pattern and become accustomed to sleeping at the same times every day. If you instead attempt to sleep at different, random times of night, you will make it harder to sleep.
If you’re experiencing insomnia for over 30 minutes, get up. Staying in bed may worsen the situation. Rather, do something that’s quiet, relaxing, and offers little stimulation. When you start feeling tired again, try going back to bed and see what happens. You may need to do this multiple times in a night.
If you can’t get to sleep because of insomnia, try counting backwards from a large number. The repetition should provide a calming effect, helping to completely relax you and prepare you for sleep. Keep your eyes closed and try not to think of anything but the numbers, and you should trail off in no time at all.
If you’ve tried everything else for your insomnia, why not consider self-hypnosis? Talking yourself into a state of sleepiness can mean falling asleep much faster. You could also play recordings of a hypnotist which are geared to this purpose. The repetitive words in a calm voice should help you work around the insomnia.
Try imagining that it’s the time to get up in the morning. This is sort of a fake out tip. You are trying to fake out your body to thinking it wants just a few more minutes rest, just like it does when that alarm goes off first thing in the morning.
One thing you have to think about when you’re trying to beat insomnia is to not try to force yourself to sleep. Instead of attempting to sleep at certain times, only sleep when you feel sleepy. This could seem contradictory, but many try forcing themselves to sleep when waiting a bit could help.
Melatonin is a great supplement for those who deal with insomnia. Studies show that older people who have trouble sleeping are low in melatonin, so replacing it with a supplement can really help. 1 to 3 mg taken 90-120 minutes before bed can do the trick, but talk to your doctor about dosage.
The information shared here should give you a great start to doing something about insomnia. You may find that one thing will help, or you may find that it takes a variety of things to help put a stop to it. Try what you’ve learned here and see how quickly you get your sleep back!