Learning about insomnia is the first step to getting it under control. This is the point at which this article has meaning for you, because it contains great insomnia advice for you. Continue reading for expert advice for your sleep problems.
Check your clocks if insomnia is a constant problem. Experts say that paying them too much attention can be very distracting when trying to sleep. Do not use clocks that make any kind of noise or are bright as both will keep you from sleeping.
Try deep rhythmic breathing to snap out of a bout with insomnia. Lay in bed with your eyes closed and simply breathe with deliberation. This exercise will relax you and help take the focus off of the price you will pay tomorrow for not getting enough sleep tonight. Try counting the breaths too, to get sleepy faster.
What you eat and drink before bedtime can have big effect on eliminating insomnia. Avoid alcohol, caffeinated drinks and heavy meals within 3 hours of your regular bedtime. If there is a prescription medication that you are taking that may cause wakefulness, discuss a better time to take that medication with your doctor.
If you have RLS (restless legsyndrome), you are suffering from a condition that makes it hard to relax. They may twitch or hurt, which causes you to repeatedly move them. This can be the root of the cause for your insomnia.
About half an hour before heading to bed, warm up a glass of milk. Drinking it will calm your nervous system and allow your body to rest when you lay down in bed. The calcium in milk is particularly effective in targeting jumpy nerves, making it the perfect before bed drink.
Block out noise with white noise or earplugs. If you live in a busy area where you can't have a quiet night of sleep, take some measures to make your immediate environment quiet. You might be able to try headphones that block out noise, earplugs, or white noise machines to block out other distracting noises.
Make a written note of everything that is worrying you. Allowing yourself to fixate on troublesome thoughts makes it nearly impossible to achieve peaceful sleep. Instead, write these problems and their solutions down so that you can put them in perspective. Knowing that you have a tentative plan of action in place can help calm your nerves.
If you suffer from bouts of insomnia, take a look at your mattress to see if it may be contributing to the problem. If your mattress is to soft, too hard, or just old and uncomfortable, it could be the cause of insomnia, or frequent night waking. A new mattress might be just what you need.
Try keeping a sleep journal to track your insomnia. Write down each thing you have tried, and whether it worked or not. Keep a list of nights when you were particularly stressed out, and if you had insomnia at night. Keep track of activities, such as exercise that may affect your sleep. Soon, you may see patterns, or habits you can change to get your sleep routine back on track.
Try to train your body to sleep flat on your back. This is the optimal position for sleeping. Sleeping on your stomach can put undue pressure on your internal organs and lungs. Sleeping on the left side makes everything lay on the heart. The position that is most conducive to a good night's rest is sleeping on your back.
If you are easily distracted by outside sounds, try using a white noise machine for sleep. Most people live in areas with various sounds art night, like traffic, barking dogs or neighbors talking. White noise machines are designed to drown out this noise with a more relaxing sound, like rustling leaves or the sound of a waterfall.
Magnesium is one mineral that has been shown to help people fall asleep. If you are not keen on taking it as a supplement, you can take a bath in it. A warm bath with a few handfuls of Epsom salt will help you get to sleep a lot faster.
Use your bed for sleep and don't use it as a place for activities like watching television. Don't take your laptop to bed, and use it to finish work. You want the bed to be a relaxing place. You don't want it mentally tied to stressful activities that don't involve rest or love.
Talk to your doctor to see if there is a medical problem that is preventing you from getting as much sleep as you should. Many times people think of insomnia as a minor issue when it may be something that is quite serious. If you have trouble sleeping for more than a week, you should talk to a doctor.
If you can't sleep, you shouldn't lay around. Give yourself a set schedule when you are allowed to be in bed. For example, go to bed at 10pm and attempt to fall asleep. If you are still up at 10:30pm, get up and read a book. Go back to bed at 11pm and try again. Repeat until your set wake up time, 6am, and then try again the next night.
Even if you're trying to save on the air conditioning bill in warm seasons or climates, consider having a slight chill in your bedroom at night. Curling up underneath a sheet or blanket in a cold room is a good way to get to sleep. Your mind will focus only on warmth, not the rest of the room or your overall stress or next day.
There are many over the counter sleep aids available for those suffering from insomnia. However, many of these sleep aids are habit forming. You should not use these products for long term relief because after awhile, they will quit working. Instead, save these products for when you cannot go to sleep or stay asleep.
As you can see, it is indeed possible to cope with insomnia. Gaining control over insomnia is about learning a variety of techniques to help combat it, and sticking with the things that work for your situation. Take in the things that this article has taught you to get your insomnia more under your control.
Orignal From: There Isn't Too Much To Curing Your Insomnia
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