What exactly is a good night of sleep worth to you? When they come naturally, you don’t value them as much. When you have insomnia, proper sleep is like gold. Change your habits with the tips below.
Limit your consumption of food and fluids as you prepare for bed. Food gets the digestive system working, and liquids can result in the need for a bathroom break at night. Drink something small and have a snack at least about 2 hours before you relax for the night. If you have a lot of nightmares, make it three hours, instead.
Allowing the sun’s rays to warm your face and body for a little while during the day could help your sleep at night. When at lunch, go outside and allow the sun to shine upon your face. Doing so provides gland stimulation so that they produce the melatonin you need for sleep at night.
RLS or restless leg syndrome occurs when your legs are uncomfortable feeling and cannot relax. They may hurt or twitch and cause you to feel that you cannot stop moving them. This can cause insomnia, and a doctor might be able to provide a solution.
Many arthritis sufferers also suffer from insomnia. The pain associated with arthritis may be so great that it is a hindrance to sleep. If you have this problem, a hot bath, relaxation exercises or even taking ibuprofen before bed may help to ease your pain to let you fall asleep.
If you are having trouble sleep, try not to drink anything within three hours of going to bed. Getting enough water is important, but drinking it means you’re probably going to have to go to the bathroom. This sleep interruption by itself can lead to insomnia, so avoid drinking for several hours before bedtime.
Go to bed with a heated water bottle. The heat that it releases can help eliminate any tension in your muscles. That might be what you need to fix your insomnia. Put the bottle directly on your stomach. Feel the heat and breathe.
Don’t bring your laptop or tablet into your bedroom. These devices will keep you up if you bring them in the bedroom. So if you have a problem with insomnia, the easiest thing to do is get those devices turned off an hour or so before going to bed. Your body needs this time to relax and be ready for sleep.
If you feel your mattress is too soft, you must change it. A firm surface to sleep on can help your body feel relaxed and supported during the night. Also, your body will feel more refreshed after resting on a sturdy surface. Your investment will really be worth it in the long run.
A schedule is key to getting enough sleep every night. By going to bed each night at a specific time and awakening each day at a specific time, your body will soon adjust to this schedule. Limiting your bedtime hours to eight will also help.
A good massage prior to sleeping is really helpful in ridding you of insomnia. A good massage is able to still the mind and calm the muscles. To help your spouse sleep better too, alternate nights giving the massage. You do not need to go all out for a total body massage, just a short foot massage should do the trick.
If you have chronic trouble with insomnia, you need to check out your bed. It is important to make sure your bed is comfortable. If you have a bed that’s too soft which causes your back to hurt, this may be why you’re not able to sleep well. A third of your life is spent in a bed, so it should be a comfortable place.
Not everyone sleeps easily, and not being able to sleep is torture. Luckily, there are many things you can do to combat insomnia. Take the problem into your hands. You deserve a good night’s sleep.