All living things must sleep. Humans are supposed to get about seven to eight hours of deep sleep per night. If you struggle to get three to four, you could have insomnia, or a struggle to sleep. If this is a problem you’re facing, it’s a large scale problem. Here are some tips to help you get back to sleep.
You can try to set your alarm to get up an hour sooner, if you have insomnia. This might leave you tired in the morning, but you will sleep easier when night comes. Get up an hour earlier to prepare yourself for better sleep, later.
You may consider getting out of bed a little earlier than what you have been used to. Being awake about 30 to 60 more minutes in the morning may be something that helps you to be tired at night. Think about how much you should sleep, and then maintain it so you will fall asleep faster at night.
Insomniacs should create regular bedtime rituals for themselves. According to sleep experts, routines such as these help your body and mind realize that the time is approaching for sleep. This should help to bring forth a sleepy state and banish insomnia for good.
Try to rub your stomach. An invigorating stomach massage is a great technique to relieving insomnia. It helps the body to relax and improves digestion. Try this first if you think your stomach may be causing your insomnia.
Just as kids sleep better because they have a routine at bedtime, you are able to assist yourself in falling asleep and not getting insomnia by having a routine before nighttime. It’s a good idea to include plenty of calming activities, like playing some soothing music, taking a warm bath, or doing some deep breathing exercises. Do those things every day during the same times if you’d like to get healthier sleep.
Many arthritis sufferers also suffer from insomnia. The pain they experience could contribute to the lack of sleep. If you suffer from arthritis, try soaking in a hot bath, doing exercises for relaxation and taking some ibuprofen each night to get comfortable enough to sleep.
Check out aromatherapy. Buy some candles, essential oils or potpourri. Aromatherapy is a known winner in stress reduction and busting up insomnia. Something such as lavender can help you sleep.
Keep a sleep journal to see if there are any issues before trying to fall asleep. Use it to keep track of your activities and the meals you eat before going to bed. Then compare it with the sleep you are getting. When you understand the causes, you can end insomnia.
A good massage prior to bedtime is helpful. Your body becomes calm and your muscles are relaxed. To help your spouse sleep better too, alternate nights giving the massage. Even a short foot massage will do wonders in promoting good sleep.
Caffeine is a culprit in insomnia. It stimulates your brain and metabolism, stopping your sleep. Perhaps you are unclear about the time of day when you should cease to consume caffeine. If you suffer from insomnia at night, don’t consume caffeine after 2 PM to get a good night’s rest.
Drinking warm milk before bedtime may actually be the natural cure that you seek. Milk will release melatonin which makes it easier to sleep. It allows you to relax and may make you feel just like you’re being tucked in by your mom when you were younger.
If you’re anything like many children, you can recall the allure of a good bedtime story. Adults can use this technique, too. If you wish to drift off in a relaxing way, get an audiobook that you can listen to while you’re lying in bed. Music works, too.
Just because it is time for bed doesn’t mean you should try to sleep. It will be better for you to wait to go until you’re really tired physically. If you hold off until you’re feeling tired, you’ll be ready to fall directly off to sleep instead of obsessing over whether or not you’ll have another bout of insomnia.
Do not eat a huge meal before you go to bed. Heartburn can disrupt sleep, causing the sufferer to stay awake for hours. Instead, eat for the last time at night about three to four hours before you think about going to sleep. Your stomach will be able to settle this way.
Studies show that people can rock themselves just as parents rock babies, to get them to sleep. Rock gently in a rocking chair for a couple of minutes to relax your body and your mind. You might even consider soft music before sleeping, to assist you in relaxing even more.
You may worry about eating right before bed, but going to bed hungry can keep you awake, too. If you are a bit hungry before you go to bed, eat some fruit or a couple of crackers before sleeping.
When you begin to use the tips here, don’t be surprised if one or two don’t help you very much. So put in time to try each. Think of your insomnia as a temporary problem that can be solved. Through battling insomnia, you can ensure that you will defeat it eventually.