Insomnia is not good for anyone. Thankfully, with some knowledge on the matter, you can overcome this terrible condition. Keep reading to learn more about how you can tackle insomnia successfully.
Monitor the air flow and temperature in your sleeping quarters. Rooms that are stuffy or hot are very uncomfortable to sleep in. This can make it harder to sleep in that room. Check your thermostat and lower it down to about 65-70 degrees to make sleep more enticing. Add some blankets that can be removed so that you’re in a comfortable temperature.
Try using a routine for sleep. With a pattern, your body can expect sleep and get tired more quickly. If you just try to head to bed whenever and wherever, you could be exacerbating your insomnia.
You don’t need to eat a huge meal before bed, but you shouldn’t go to sleep hungry either. Just have a light, high carb snack a little while before bed to promote good sleep. It can trigger serotonin, so you can relax.
Don’t use your bedroom for anything except sleeping and dressing. If you do anything else, from television to Internet to fighting someone you love, your brain is stimulated in that room in the future. Your brain can be reprogrammed, and you want it to know that your bedroom is only for sleeping.
If you are really struggling to go to sleep at night, experiment a little with your morning wake-up time. Move that time up by about half an hour. You should be more tired in the evenings, leading to better sleep. When your body is used to getting to sleep on time, try and go back to your regular wake time too.
If nothing is working, it may be time to look into cognitive therapy. This lets you identify exactly what thoughts and beliefs are causing you to lose sleep. With cognitive therapy, you will learn about sleep norms and changes at different stages of life. This will help you determine the amount of sleep you need.
A good massage prior to bedtime is helpful. Your body becomes calm and your muscles are relaxed. You could alternate with your spouse, then each night one of you gets the benefit of a great sleep. You don’t have to do an elaborate massage. Just a few minutes of gentle touch will really help.
Drinking some warm milk right before bed might just be what the doctor ordered. There’s a sedative in milk that releases melatonin. That helps relax your body to the point of sleep. It helps your body and mind relax, and might even bring back childhood memories of your mom or dad tucking you in.
Insomnia is something that really has bad effects on you; it makes you exhausted and unable to concentrate well. Relief can come when you use the right advice. Use what you’ve learned and you’ll be able to address the problem you’re having with insomnia today.