Get A Good Night’s Sleep Tonight By Using These Insomnia Reducing Tips!
What are the ways in which insomnia affects your life? How much more could you accomplish at work, home, and school if you could just get a good night of sleep? Do you struggle to remain still at night, as your body fights off the sleep you need? Use these tips below to help your insomnia.
Pay attention to how your room is ventilated and also the temperature. If you’re in an area that’s really hot or stuffy it can make you uncomfortable. This can make it harder to sleep in that room. A thermostat that is set at about 65 degrees produces the best sleeping conditions. Use more than one blanket, and add them or remove them as needed to get comfortable.
Restless leg syndrome, or RLS, is a condition where the legs become uncomfortable, and unable to relax. This condition leads to a lot of discomfort in your legs. That might lead to insomnia, and that is an issue a doctor can help with.
Aromatherapy can be a critical tool in your insomnia arsenal. Find a few plugins, or even invest in a diffuser, with nice naturally scented oils and use them in your bedroom. Aromatherapy has been proven to relieve stress and help some people handle insomnia. Something subtle yet very effective, such as lavender, can make a huge difference.
Think about something extremely boring. When battling insomnia, you’ve got to battle an active mind. An active mind is typically thinking on stressors, and that’s not going to get you your rest. So try putting that active mind to use on something incredibly boring. Counting sheep is one way to do this. Give it a shot, it may work for you.
If you aren’t tired, sleep will be hard. If you do not move around much while you’re at work, do so on breaks and find ways to be active. Exercise is a great way to get tired. Physical exercise during the day will help you sleep at bedtime.
Talk to your doctor before taking anything over the counter for your insomnia. This is very true if you need to use it for a long period of time. You might learn that it is okay to use occasionally, but can do damage when used long-term.
Do not sleep on your stomach. Doing so makes it difficult for you to sleep well because it causes pressure to be placed on your lungs. As a result, you will not breathe as deeply during the night. In addition, it could also cause back and neck issues.
One thing that you need to cut if you have trouble falling asleep is caffeine. The half-life of a dose of caffeine is about 7 hours. So if you drink a cup of coffee at 4pm, you will still have half of the caffeine racing through your body at 11pm. For restful and sound sleep, cut the caffeine out of your life.
Although the effects of alcohol may make you feel tired initially, there has been a significant research that proves alcohol will interfere with your sleep cycle. It prevents the restorative effects of deep sleep. This means that your body wakes up and does not feel refreshed from sleeping through the night.
Create a ritual for bedtime and never deviate from it. Include bathing, brushing your hair and teeth, changing and settling into bed. If you do the same thing night after night, your body will learn that it’s time to sleep. This will help you fall and stay asleep quickly.
If you drink caffeinated drinks, stop drinking them at least 6-8 hours before you go to bed. Instead, drink water, herbal teas, and/or decaffeinated drinks. Sugar can also negatively impact your ability to sleep.
To improve the quality of your sleep and allow your body to enter REM sleep, the time when your body rejuvenates for longer periods, try valerian root. This herb has been used throughout Europe for centuries to fix sleeping problems for those with insomnia. It has both sedative and muscle relaxing effects which can be hugely effective.
If you have trouble falling asleep at night, try staying on a regular sleep schedule. When you go to bed at about the same time on a daily basis, your body will be programmed to sleep better and fall asleep quicker.
If you suffer from the effects of insomnia, do you take daily naps? Stop napping. Napping during the day can mean trouble falling asleep at night. If you really feel you must nap occasionally, lie down before 3pm and then sleep for only 20 minutes.
You deserve so much more quality of life, and the quality of your sleep is an important factor. Now is the time to figure out how to sleep well at night. If you’re able to make productive, positive changes in your life, then you will probably rest your head at night more calmly and more fulfilled, leading to perhaps even better sleep!