Insomnia is difficult to work on if you don’t know what to do about it. Thankfully for you, this article is going to teach you a few insomnia tips so you can get some rest. If this interests you then you need to keep reading to learn some great advice about this subject.
If you are plagued by insomnia, start listening to soft music while you try and fall asleep. Anything rhythmic and quiet should help to put you in a relaxed state, so that you can get to sleep. If you don’t enjoy quiet music, opt for the sound of waves crashing on the shore.
About three hours before bedtime, avoid all stimulants, such as caffeine, tobacco, alcohol and certain medications. Caffeine effects can last for up to six hours, and alcohol, while sedating at first, can cause frequent wakefulness. Certain medications, such as for asthma, are stimulants as well. Check with your doctor to see if you can substitute, or make a different schedule.
Do not keep your bedroom too hot. Keeping your sleeping area too warm can disturb sleep, and cause frequent waking. On the other hand, studies show no evidence that a cool room can cause sleep disturbances. Keeping the temperature low, and a window open may help to keep insomnia at bay.
Don’t snack before bedtime. The sugar rush you experience will keep you awake. Not only that, but you’ll find you’re more likely to put on weight if you eat before bed. If you insist on having something before you go to bed, try a bit of warm milk or some turkey.
Make sure that you follow medication directions directly for the best results. Even if you feel like a medication isn’t working, taking more than directed can really make things even more difficult. Some sleeping medications are addictive, and some have negative side effects when you take too many of them.
Find out if music helps. Sometimes, going asleep without noise can seem odd. Try soft music near your bed, and see if that helps you rest enough to fall asleep. You may need to search through a few different bands and a few different kinds of music before you settle on something nice.
If you face depression, insomnia is likely a side effect of your disease. In people who have depression-based insomnia, adding a 5-HTP supplement to their daily regimen helped them not only fall asleep faster, but also sleep through the night and to feel more rested when they woke in the morning.
Avoid late-night snacks and drinking. Sleep patterns can easily be interrupted when food and alcohol are consumed too close to bed time. Your body’s normal function at night is recovery. When you introduce food or alcohol, you are interrupting the normal body functions, and creating a situation where your body is distracted from normal functions as it processes these substances.
If you have a willing spouse, or sleep partner, try talking him or her into giving you a relaxing massage to help combat insomnia. If you cannot coerce them into a full-body massage, even a quick back massage with some soothing oil might be enough to relax your body, making sleep come easier.
Try meditation before bed. One problem many people face is the inability to release daily concerns, or the upcoming day’s tasks. Take a few minutes to sit comfortable, relax and clear your mind. As you clear your mind, take each part of your body and focus on relaxing them, thus relaxing the body as a whole.
As this article has shown you, it can be easy to deal with your insomnia with good information. It’s something you have to take care of eventually, because not sleeping can ruin your day to day life. Take into account all of the advice you learned here and you’ll do just fine.