Insomnia 101: What You Need To Know To Sleep At Night

TIP! Talk to your doctor to see what is going on with your lack of sleep. He or she can rule out any serious causes.

Sleepless nights lead to miserable days. If you have had many sleepless nights, you may have insomnia too. Insomnia can hinder your ability to function as a normal human being, so it is important to take charge by using the tips below. When you put a plan of action into place, you can get rid of insomnia for good.

TIP! If you can’t get to sleep at night, try getting up earlier than you are used to. Try an hour earlier.

Ask your partner for a massage if insomnia is stopping you from sleeping. Massages can be a good way to relieve tension as well as make you drowsy. Don’t over think anything during your massage, just relax into it so you are able to sleep.

TIP! Try to get some exercise. Those that have a stationary job experience insomnia more often than those that are manual laborers.

Check your clocks if insomnia is a constant problem. Clocks can distract you too much if you are always looking at them while trying to sleep. Be sure your clocks don’t make a lot of noise or cast a lot of light. This sort of thing can keep you awake.

TIP! Strive to make your bedroom the most comfortable place it can possibly be to help yourself fall asleep. Noise and light levels must be adjusted properly so that the body is able to relax and sleep naturally.

Try to rub your stomach. This is an old-fashioned, tried and true way to relax, calm down and get to sleep. It allows you to help with your digestion and can be relaxing. To determine if your tummy is the cause of your insomnia or simply to eliminate it as the problem, it’s a good idea to try this simple, relaxing technique first.

TIP! Create a regular bedtime routine if you find yourself with insomnia frequently. Experts on sleep agree that having a ritual will allow you to get yourself to sleep because your body gets used to it.

If you have suffered from insomnia for a while, you may want to see your doctor. Insomnia is often a short-term reaction to events in life, but it can also be caused by medical issues. Talk to a doctor about the problem so you know there is not a bigger issue.

TIP! Try to rub your stomach. Stimulating the stomach area by rubbing it can really help you if you suffer from insomnia.

Get a different mattress if you have one that isn’t as firm as you’d like. The firm mattress supports your body better and helps you sleep. Additionally, when the body is well supported overnight, your whole physical state will benefit. Although a quality mattress may be a big investment, the results easily justify the cost.

TIP! Try treating your insomnia with aromatherapy. Buy scented candles and potpourri and place these things by your bed.

One thing to remember while fighting insomnia is that you shouldn’t force yourself to sleep. Instead of forcing yourself to sleep at a certain time, just go to sleep when you feel tired. It might seem counterproductive, but by waiting you might find you fall asleep sooner than you would lying awake in bed.

TIP! Tryptophan, a natural sleep inducer, can be found in many foods. You may find sleep comes more easily if you have a few tryptophan-containing foods before going to bed.

Use a sleep journal to help you find where the problem lies. Write down what you eat and what activities you do before bedtime. Then look at the amount of rest you are getting. You can make adjustments as necessary when you know what factors affect your restfulness.

TIP! If you have troubles with insomnia, talk to your doctor. Sometimes it can be due to a health problem.

If you are having a terrible time going to sleep, try different things with your wake up time. Wake up a half-hour earlier to see if that helps you sleep better at night. When your body is tired from getting less sleep, you may fall asleep easier.

Comfortable Bed

TIP! Talk to your doctor prior to using any over the counter drugs. This is especially important if you are going to take it for an extended period of time.

What’s going on with your bed? You should have a comfortable bed. A mattress that lacks firmness may lead to back aches, which then make it even more difficult to sleep soundly. A third of life is spent in bed, so you need to have a comfortable bed.

TIP! Cognitive therapy should be considered if you are getting a serious case of insomnia. Such techniques allow you to determine the erroneous thought patterns that are keeping you up at night.

Drinking some warm milk right before bed might just be what the doctor ordered. The milk contains a natural sedative that can help you sleep by releasing melatonin (which regulates sleep). It helps you relax and can bring back pleasant memories.

TIP! Daily exercise may help with nightly sleep, but be sure to do it well before bedtime. Limiting your workout to the morning and afternoon works well.

Don’t drink anything with caffeine within six hours of bedtime. Instead, try out an herbal tea. You might also try to not eat sugary treats before bed because the boost of sugar can give you a kick of energy right when you should be asleep.

TIP! Noise can keep you up all night. Even slight noise like a ticking close may prevent sleep for some people.

If insomnia is an issue, do not take part in exercise right before bed. This stimulates your body and makes it harder to fall asleep. Staying calm helps promote sleep and fight against insomnia.

TIP! When you are going to bed, try to set an alarm to wake you up at a reasonable hour. Getting too much sleep during the day makes it more likely you will not be able to fall asleep that night.

As you’re able to see, it’s possible to get a decent amount of sleep. There are many things you can do to get better sleep at night. Apply the tips you’ve read today, and achieve a deeper sleep in the days ahead.