Your overall health is dependent on your sleep. Additionally, your mental health is also reliant on getting enough sleep. If you have insomnia, your system can go haywire, but if you use the tips that follow, you’ll be fine.
Go to the doctor if you have insomnia. This will ensure that you don’t have a serious medical condition. Migraines, breathing passages that are clogged and restless leg syndrome can cause you to have trouble getting sleep. If any of these conditions are interfering with your sleep, you can sleep again once it us treated.
If you have battled insomnia a lot lately, try to get more exercise. Authorities suggest that routine exercise is a good way to keep the metabolism regular, which promotes good sleep. Exercising more regularly can vastly improve your ability to sleep, as hormones play a key part in insomnia.
Seek out a firm mattress if you have symptoms of insomnia. A soft mattress may not give you enough support. Soft mattresses may end up stressing your body out which makes your insomnia worse. Invest in a firm mattress to help you get a good night’s sleep.
Get some exercise. Surprisingly enough, people working in office jobs suffer with insomnia more so than those doing physical labor jobs. Tiring your body out can lead to a better rest at night. At the very least, attempt to walk a couple of miles when you are done with work.
Get up a little earlier than usual. You may find that this is enough to make you tired at night. Figure out how many hours of sleep you need and then only spend that time, plus 30 minutes to fall asleep, in bed.
Increasing your exposure to direct sunlight in the morning and afternoon can make it easier to fall asleep at night. When you have your lunch break, go outside and enjoy the warming sun rays on your face. Exposure to natural light stimulates production of melatonin, which helps you to achieve a restful state more quickly.
Try sleeping with your body in a north to south plane. Ideally, you want your head pointing north while your feet should be pointed south. This practice will align your being with the magnetic fields of the planet earth. In this way, you will be in a greater state of harmony. It sounds kind of weird, but people say it works.
Try to rub your stomach. Believe it or not, this can actually help you sleep. It allows you to help with your digestion and can be relaxing. Insomnia can be cured just by this trick.
Everyone falls asleep better with regular bedtime routines. Take a bath that’s warm, practice breathing deep, or listen to music that soothes you. Do these things at the same time each day to promote healthy sleep.
Tryptophan is found within food and is helpful for encouraging sleep. If you eat foods that contain tryptophan before bedtime, you are more likely to fall asleep quicker. Warm milk, cottage cheese, cashews, turkey and eggs all contain this aid. If you choose milk, be sure to warm it as the cold will not work.
Don’t drink for a few hours before going to bed. Hydration is important, but drinking too close to bedtime means you have to go to the bathroom. This sleep interruption by itself can lead to insomnia, so avoid drinking for several hours before bedtime.
If you aren’t sleepy, naturally your body will resist the bedtime process. If your job is sedentary in nature, take regular breaks during which you move around a bit. Getting some extra physical activity through exercise will help you feel more sleepy at bedtime too.
Physical activity plays an important role in the amount and quality of sleep you enjoy each night. However, you need to make sure you don’t exercise too closely to bedtime. To make sure that your exercising does not interfere with your sleep patterns, do not exercise within three hours of bedtime.
Stay in a routine to sleep successfully. If you’re heading to bed at a certain time each night, your body will learn when it’s time to sleep. When you’re only in bed for eight hours, that helps, too.
Your sleep environment may be causing your insomnia. Is your room free from noise, dark and cool? If not, you might not be able to fall and stay asleep. Should you face outside noise, make use of white noise from sound machines or a fan to cover the noise. The fan cools you down, too. A mask or black-out curtains can help block light as well.
The right snack can really help you drift off to sleep. Toast with honey will fill you up enough and make you sleepy at the same time. Add a cup of nice, warm milk to your dinner and take advantage of the ensuing sleepiness.
Do you remember bedtime stories as a kid? Adults can do this, too. Just get yourself a good audiobook to listen to at bedtime. Play some music while you’re at it.
To really live an energized life you will have to get a good night’s sleep. While having one bad night isn’t too much of a problem, if it goes on a lot, then you’ll be dealing with bad side effects quickly. Applying the tips in this piece will keep you from dealing with an ongoing problem.