Do your struggle to fall asleep, and stay asleep, each night? But if this happens day after day, you may have insomnia. If you have this kind of a problem then you will find that the information here will help.
If you are bothered by insomnia, a gentle massage may help you drift off to sleep. This is a great way to ease tension and put you in “sleepy” mode. Try to keep your brain thoughts to a minimum while you enjoy the massage and allow it to lead you to sleep.
Your bedroom should be cool at bedtime. If your room is stuffy or hot, it will be difficult to sleep. This can make sleep tougher. Turn down the thermostat to about 65 degrees for the best sleep. Use more than one blanket, and add them or remove them as needed to get comfortable.
Get into a sleeping routine. If your body and mind know that there is a pattern to resting daily, then it will help you get to sleep at the right time. Alternatively, you can worsen your insomnia if you sleep randomly during the day.
Get a ritual in place when you go to bed if you’re having insomnia troubles. Your body will begin to recognize when it is time to wind down. You’ll start feeling sleepy as you perform your routine, making it easier to sleep when you get into bed.
Tryptophan is found within food and is helpful for encouraging sleep. You may find sleep comes more easily if you have a few tryptophan-containing foods before going to bed. Food such as cottage cheese, warm milk, cashews, eggs, and turkey all have tryptophan in them. Cold milk doesn’t have the same effect.
Hot water bottles can help you sleep. As the bottle emits warmth, the heat relaxes your muscles and has a soothing effect. That might be what you need to fix your insomnia. A good place to start is placing the bottle on your stomach. Feel the heat and breathe.
If you aren’t tired, sleep will be hard. If you do not move around much while you’re at work, do so on break and find ways to be active. Extra physical activity like exercise can help boost your sleepiness near bedtime, as well.
While loading yourself down with a big meal before bedtime is a bad idea, you also want to avoid dealing with hunger and sleeplessness at the same time. Crackers, fruit, or other carbohydrates can help with sleep. The serotonin that is released by these foods will induce a more relaxed state.
Smoking is bad for overall health and can make going to sleep difficult. It increases the heart rate as it stimulates your body overall. Quitting smoking will help you improve your health. Getting better sleep and falling asleep quicker is just an added benefit.
After reading this article, you may have realized that there is a lot about insomnia that you did not know. Implement these techniques to help sleep at night. Instead of having a hard time sleeping, you can use what you’ve learned here to get yourself sorted out.