Sleeping is an activity that some people think just automatically happens. They don’t realize that there are ways to make it better, more enjoyable and more restful, too. Fortunately, you now know that it is possible to be a smart, deliberate sleeper.
If you have tried your best to get rid of insomnia, you may need sleep medication. Ask your doctor about the medications available and which one is best for you.
Try waking up earlier than usual. You might be surprised to discover that even a half-hour of wakefulness makes it easier to fall asleep the following night. This will help you sleep easier at night.
Having a bedtime routine can help put a handle on insomnia. According to sleep experts, routines such as these help your body and mind realize that the time is approaching for sleep. The result is you feel sleepy when going through the routine, so that you don’t get insomnia any longer.
Tryptophan is a natural sleep aid found in foods. You will find it easier to sleep if you consume foods that have tryptophan before going to sleep. If you want foods containing tryptophan, consider choices like turkey, cashews, eggs, milk and even cottage cheese. Cold milk will not work, so make sure it’s warm or hot.
Keep your bedroom without noise to help insomnia. Even ambient artificial lighting can keep your body from getting the proper rest. Control whatever noise in the area that you can. If there noise outside your home that is out of your control, use ear plugs or a CD with white noise sounds.
Don’t take your laptops or other devices into your personal bedroom. It’s tempting to bring your gadgets to bed, but they can easily keep you awake. Turn these devices off about an hour before bedtime for the best results. Give your body time to relax.
Don’t “make” yourself sleep if you aren’t ready. Try only trying to sleep if you’re tired. So many people attempt to go to bed before their body is ready and make the nights even longer.
Use a sleep diary for determining issues with sleep. Make a note of foods you have eaten, if you have exercised, and how you are feeling. Write down how much you sleep, too. Knowing how to fall asleep and what causes sleepless nights allows you to understand how to make corrections.
Exercising can help to make you tired for bed, but it should be done early in the day. Exercising in the morning time is a great idea, too. Don’t get your adrenaline and metabolism up before bed. Help your body have a more natural winding down process.
The environment in which you sleep my be causing your problems. Is the bedroom cool, quiet and devoid of light? All of these can affect your odds of sleeping. If there are outside noises you have no control over, try to use white noise like an electric fan to hide it. Also the benefit that the fan will add is that it will help you to stay cool. Consider blackout curtains or a sleeping mask to block unwanted light.
Write down what worries you. Stress caused by worry over obligations is a common cause of insomnia. A great way to get a new viewpoint on these issues is writing them down on paper and working out potential solutions. By getting a plan together, you can have less stress and sleep better in the night.
Tryptophan deficiency can contribute to your insomnia. This is found in tuna, cottage cheese and turkey. If this does not work, purchase a 5-HTP supplement. Serotonin is comprised of tryptophan, which is known to induce sleep.
When you lay down at night, does your nose start running or get blocked? Find what is causing it. It could be allergies, which can be solved with a pill. Other ways to remove allergens is using a quality air filter and changing your pillow cases once every few days.
Are your medications keeping you up at night? Adjust your medications if your doctor feels they may be interfering with your sleep patterns. Sometimes, a medication that doesn’t list insomnia in the side effects list causes the problem!
Studies have proven that babies are not the only ones who can be rocked to sleep in a chair. Adults can too. Rock gently in a rocking chair for a couple of minutes to relax your body and your mind. Try some soothing music while you rock. That will help you relax even more.
Your knowledge of sleep should be enhanced now. You have the advice you need so now it’s time to take some action! If you know anyone who is suffering from insomnia, share the information with them.