The greatest accomplishment made by an insomniac is to have a great night's sleep. Those who have been able to do this have decided that sharing their knowledge with others who suffer is an important step in their progress. This article provides you with the advice you need to succeed.
Talk with your doctor if you are experiencing insomnia. While insomnia may just be cause by things like stress and anxiety, it can also be a symptom of certain physical disorders. Don't self diagnose. Speak with your general practitioner immediately. The doctor will be able to tell you what the cause is and give you the proper treatment.
Experts suggest that if your insomnia is causing you difficulty, getting out of bed is the best course of action. Avoid getting too frustrated and just counting the minutes away. Get up and walk around or read for a bit, to get your mind off of the obsession of needing to fall asleep. This should help it come more easily.
If insomnia is giving you grief, stop all liquid intake around three hours prior to calling it a night. Drinking can mean midnight bathroom trips. This simple interruption of your sleep is enough to trigger full blown insomnia, so try not to drink anything for a couple of hours before bed.
Stay away from anything that has caffeine in it. For example, you would not want to consume coffee or sugary soda just before going to bed. In addition, although herbal tea is recommended for sleep, black tea is not. If you get the two confused, you may find it even more difficult to fall asleep than before.
If you are being awakened by noises, you may not even know it is happening. They may be so quick that you wake up and hear nothing, so you don't know why you're waking up at all. Consider putting a recorder in your room to see if this may be the problem.
If you suffer from insomnia frequently, try using aromatherapy to soothe you to sleep. Scented oils, such as lavender, are particularly relaxing, and are known to help with sleep. Try dabbing some on your pillow, or wearing some lavender body spray to bed. You can even make lavender sachets to keep on your night table.
If you plan to take a bath before bed, be sure it is at least two hours before your head hits the pillow. Baths can actually stimulate you, so you shouldn't take them right at bed time. Also, try not to stay in for longer than 20 minutes to have the best results.
Don't use you bed for anything but sleeping. That means don't watch television in bed or bring work to do while in bed. It's best to not even have a television in your bedroom. Reading a relaxing book is probably fine or listening to soothing music. Consider your room as a relaxing refuge from the world.
Incorporate some carbohydrates in your dinner or nightly snack. Carbohydrates increase your blood sugar when eaten. However, when your body begins to produce insulin in response, this will elicit drowsiness. Do not over indulge with snacks though. Too much snack at night can have the opposite effect. Keep it light and at a time that will give your body time to process it.
Rubbing your stomach can be very helpful when trying to go to sleep. Doing this helps aide your digestive system and makes you comfortable. Since it does help your digestive system, it also can help you lose weight. All you do is gently rub on your stomach by your navel in a circular motion.
Eating near bedtime can help you feel drowsy, but do it a few hours before your head hits the pillow. If you eat and then lie down, you may find the food makes its way up your esophagus, causing heartburn, or that it leaves you feeling bloated and uncomfortable.
If the house is silent, you may not be able to sleep well. Soothing songs and guided imagery CDs are especially effective. You may have a little easier time going to bed if you have some sounds of waves hitting a beach or rain forest sounds playing. Listen to different CDs on the Internet until you find one you like.
Turn off your nightlight and remove the alarm clock from your nightstand. Studies have shown that a bright light in your bedroom can negatively impact your sleep patterns. If you have to have an alarm clock in your bedroom, place a book or a small towel to cover the digits and minimize the light.
Have some whole grain crackers a few hours before bed to help you fall asleep. They contain tryptophan, just like turkey does, and this leaves you drowsy once it is digested. They also leave your tummy feeling full and your blood sugar high enough that you won't wake up feeling hungry.
Don't go over things again and again in your head when you are trying to fall asleep. If you can't stop the thoughts in your head, write them down. Often they are the solvable problems that cause stress during the day. Try to take care of those issues then so you can sleep better at night.
If you suffer from chronic insomnia, a visit to the doctor is probably in order. Instead of trying to diagnose the cause yourself, a skilled practitioner can help you understand the underlying causes of your sleeplessness. And if needed, a doctor can also prescribe medication that will help you get some sleep.
Only sleep enough to be refreshed the next day. Too much sleep can actually help create insomnia the next evening. And not enough sleep can stress the body out in ways that also trigger insomnia. Try to get just enough rest - somewhere between 7 and 9 hours at maximum.
Thanks to the advice of others, you are now able to take back your sleep. You can fight your insomnia demon and finally win the battle. Take the approaches laid out here and find your own way to get the sleep you need every night, ensuring you are healthy and happy.
Orignal From: Follow This Great Article About Insomnia To Help You
No comments:
Post a Comment