Everyone can have trouble sleeping on occasion. It can cause negative effects in life, work and behavior. Here are some great tips to help you calm down and get a great night’s sleep.
Try to reduce your stress as much as possible. Exercising each morning helps reduce your stress levels. If you exercise right before you go to bed, the endorphins might keep you awake all night. When it’s nighttime you can try meditation or yoga before climbing into bed. They will keep your mind quiet.
Turn off your television and computer one half hour before turning in. These devices tend to be stimulating. Turning them off lets your brain rest. Make a routine of turning off the TV and your computer after a set hour.
Be aware of your bedroom temperature. It’s easy to get uncomfortable in a bedroom that is too stuffy or hot. This will just make it harder for you to sleep. Set your thermostat low to somewhere around 65 degrees if you want to get good sleep. Also, use blankets in layers to give yourself more flexibility in adjusting your environment to the most comfortable level.
If you suffer from insomnia often, look into getting a firm mattress. A too-soft mattress does not provide enough support for your body. This causes stress for your body and may keep you awake. Making the investment in a mattress that’s firm can really alleviate a lot of problems.
Set your alarm to wake you up a few minutes before your regular time. Adjusting it by about an hour could help you be more ready for sleep at night time. Gauge the amount of time you need to sleep, and then stick with it so you’ll fall asleep quicker at night.
Gently rub your stomach. Insomnia is relieved in some people when they get a nice tummy rub. It will relax you and improve your body’s digestive process. You probably would never think that your stomach might be the problem, so this could be the tip you’ve been waiting for!
Arthritis suffers often suffer from insomnia, too. This is because arthritis can be very painful and interferes with sleep. Try some relaxation techniques, a hot bath or pain relievers before going to bed to help you fall asleep.
Practice on breathing deep when you get into bed. It can help prepare your body for sleep. This can help you push yourself into a relaxed state so that you can get to sleep. Repeat taking deep breaths time and time again. Inhale through your nose and then let that breath out through the mouth. Do this and you will fall asleep in minutes.
Magnesium can help you fall asleep. Magnesium has an affect on the neurotransmitters in the brain that stimulate sleep patterns. Magnesium rich foods include greens, pumpkin seeds and certain kinds of fish. Additional magnesium intake also helps prevent muscle cramping.
If you aren’t sleepy, naturally your body will resist the bedtime process. If you’ve got a sedentary job, try moving around a lot and taking frequent breaks during your day. The more physically active you are during the day, the easier it will be to get to sleep at night.
If your mattress is too soft, get a new one. A sleeping surface that’s firm is going to keep your body supported while you sleep so that you can relax fully. Also, your body will feel more refreshed after resting on a sturdy surface. While it may not be cheap to get a mattress, it’s an investment that’s worth it.
Use a sleep diary for determining issues with sleep. Take notes of what foods you are eating, how often you work out and other habits. Compare the foods to the amount of available rest. You can make adjustments as necessary when you know what factors affect your restfulness.
Avoid activities that are too stimulating before you go to sleep. Watching TV, video game playing and arguments will all stimulate your brain. If you’re stimulated, getting to sleep will be difficult. Rather, choose relaxing things before you go to sleep.
If you decide to take sleep medication, always check out possible side effects and dangers first. Sleeping pills can work short-term, but speak to a doctor before using them. You should try to read up on some of the dangers and side effects on your own.
Don’t drink fluids within three hours of going to sleep. Taking in too much fluid will mean you need a bathroom break during the night. This will definitely have an effect on your sleep routine. Stay hydrated earlier in the day and then cut back on fluids at night.
Something that can make insomnia bad is a lot of noise. The tiniest noises, such as a clock ticking, can be a factor in not being able to sleep. Remove all sources of noise from the bedroom. Incorporate a noise machine to eliminate background or outdoor noise.
Do you have fond memories of being a kid and getting stories read to you before bedtime? Adults can use this technique, too. If you want a relaxing way to drift off, pick up an audiobook and listen to that as you wind down in bed. You could always use music, too.
Is insomnia getting the best of you? Do you frequently nap during daytime hours? If this is the case, then you need to start giving naps a miss. Daytime napping makes it a lot harder to sleep at night if you suffer from insomnia. If you occasionally feel that you just have to take a nap, take it before 3:00 p.m. and only sleep for about 30 minutes.
A good night’s sleep is very possible and you can have it, too. Remember this information when you next need some help going to sleep. You will soon discover the methods that work for you so that you can start sleeping normally again.