Is there an instant fix for insomnia? There isn’t such a cure, but some tips can really help. We’ve listed them below so that you can give each a try.
Try to sleep enough so that your body feels rested. Don’t try to sleep longer to make up for the past, or to make up for sleep you will miss in the future. Get your eight hours and then get up. You should not bank hours or try withdrawing from the next day.
Create a routine for sleeping. Your body will get used to a pattern and become accustomed to sleeping at the same times every day. By sleeping at irregular times, you are likely worsening your insomnia.
Create a soothing ritual at bedtime to help you cope with insomnia. Rituals tell your brain and body that it is time for bed. That causes you to become drowsy by the time the ritual is over.
If you are having trouble getting to sleep every night, try getting some sun during the day. Walk around and soak up some sun on your lunch hour. That stimulates your glands, so you can produce melatonin when it is time to go to sleep.
If you just aren’t feeling tired, falling asleep is harder. If your job is sedentary, take a lot of breaks where you get in physical movement. Working out can help get your body in the mood for sleep at night, too.
Many people tend to lie awake during an attack of insomnia, watching the clock. Worrying about not caring for the kids or being late to a job can keep anyone up all night. Rather than gazing at your clock, thinking about the time, turn your clock the other way or place it somewhere else in the room where it’s impossible to see it.
Some people have thoughts racing through their mind while they try to sleep. This can keep you awake, distracting you from a restful night of sleep. A distracted mind will keep you up at night. Playing background sounds that simulate the wind or rain can soothe the mind to sleep.
If you feel your mattress is too soft, you must change it. A sleeping surface that’s firm is going to keep your body supported while you sleep so that you can relax fully. It will also allow you to wake up in less pain. Mattresses are expensive, but it is a good investment.
When you are having issues, keep a diary of your sleeping habits to narrow down where the issue lies. Record your favorite foods at bedtime and after exercise to see how your moods alter. See if this helps you to get more sleep. When you understand what helps you rest and what keeps you awake, you can change what you need to.
Make sure to get to bed at a similar time each night. We really are just creatures of habit, whether we realize it or not. Your body works a lot better when you keep it on a schedule. If you make it a point to relax each evening at the same time, your body will naturally start to relax around then each night.
While you may think that distractions like watching TV, listening to music, or having light can make insomnia worse, think about listening to classical music. Some people claim that playing classical music as they try to sleep has helped them fall asleep faster. The music should be a piece that relaxes the mind, so that it has a chance to bring on precious slumber.
Try each tip out on its own so that you can be thorough and find what works for you. You may realize that you are falling asleep faster and sleeping through the night. When you begin to get up every morning while being more rested, you’ll be happy your research was done!