Insomnia is not something that you want to be worrying about. The idea of not being able to sleep strikes fear in the hearts of many. If you seek to avoid insomnia problems, or are affected already, read through this piece thoroughly to find great help.
Practice to avoid insomnia problems:
- There are many good habits that you can practice to avoid insomnia. One way to promote healthy sleep is to set a consistent bedtime and wake up time every day. This trains your body to prepare for sleep at a certain time and allows you to fall asleep more naturally.
- Experts recommend making yourself more comfortable if insomnia is a problem for you. Change your bedroom around so that it is more conducive to sleep with light and sound. Add comfy pillows to your bedding ensemble, and make sure you don’t wear anything constricting. The more comfortable you are, the more relaxed you will be, and that leads to better sleeping.
- Some people believe that it is not a good idea to eat before bedtime, but this is not true if you want to sleep soundly. If you eat a snack that is high in carbohydrates before you go to bed, you will be able to fall asleep easier. The carbohydrates cause your blood sugar to spike and when the levels fall, you are in a perfect position to fall asleep.
Cause Of Insomnia problems:
There are many medications that can cause insomnia. Some of these include: antidepressants, diet pills, medications that contain caffeine, such as Midol, diuretics, thyroid and medications for hypertension. If you are suffering from insomnia, and take any medications, ask your doctor, or pharmacist, if any of ther may be causing your insomnia.
Precaution for disease:
- You’re probably not going to solve all of your insomnia problems while you’re in bed. If you find yourself worrying about everything that could go wrong or problems that you need to solve, redirect your thoughts. Breath deeply and think about something relaxing or pleasant. If necessary, get up and write down the things that are keeping you from sleeping well.
- If your insomnia is very severe, talk to your doctor about prescription sleep medications. While these medications are useful in treating insomnia, they are not to be taken on a long-term basis, as they can aggravate insomnia in the long run. They are best used in order to establish a sleep routine, and are then discontinued.
- To soothe your body, a hot cup of herbal, non-caffeinated tea might do the trick. Just drink one cup, though, otherwise you may find yourself getting up during the night to use the bathroom. Be sure that the tea contains no caffeine or it might be the culprit which keeps you awake!
- While walking is relaxing to the body, high-energy exercise should be avoided. When you’re pumped up from a workout, there is a lot of adrenaline flowing. Exercise boosts your metabolism for at least a few hours, which can prevent your body from sleeping.
Treatment for Insomnia:
- Rubbing your stomach can be very helpful when trying to go to sleep. Doing this helps aide your digestive system and makes you comfortable. Since it does help your digestive system, it also can help you lose weight. All you do is gently rub on your stomach by your navel in a circular motion.
- Eating near bedtime can help you feel drowsy, but do it a few hours before your head hits the pillow. If you eat and then lie down, you may find the food makes its way up your esophagus, causing heartburn, or that it leaves you feeling bloated and uncomfortable.
- It might feel good to take a nap during the day, but it can cause even more problems trying to sleep at night. Concentrate on establishing a stable long-term sleep schedule instead of using naps as a short-term solution.
- Boost your intake of magnesium by eating seeds, legumes, and leafy greens. If you have a proper intake of magnesium, it can help you sleep at night since it acts as a sedative. Eat whole grains and also almonds so your levels of magnesium go up.
- If you can’t sleep, part of the problem may be that you are allowing yourself to spend too much time in bed. Go to bed at a certain time, and then force yourself to get up in the morning. Your body will realize it can’t get away with sleeping in and it will change its schedule.
- If you are looking for a simple solution to your lack of sleep, try holding your foot in a warm bath for ten to fifteen minutes prior to your bedtime. This will make your body feel at ease and keep all of your insomnia issues at bay for the night.
- Make sure that you consume at least eight glasses of water a day before you go to bed to help with your insomnia. Water helps to flush out the toxins from your body and can reduce the heavy feeling that you have when going to bed. Drink a glass right before bed to give your body the hydration that it needs to sleep.
- If you have trouble sleeping, consider what you do the last two hours of your day. Do you spend that time on the computer or in front of a television? Try turning off all forms of flashing or stimulating light. This includes mobile electronics like cell phones and tablets. Your best in fact is spending the end of your day by candlelight only.
- Stress is the biggest reason for insomnia, so try to calm down and relax a few hours before bedtime. While eliminating stress from you life is easier said than done, there are some common sense things you can do. Get your financial house in order and make peace with your friends and family.
- If you have trouble sleeping at night, consider your bed. Have you flipped the mattress lately? How old is it? Does it still support you? If a new bed is out of your budget right now, consider sleeping on a comfortable couch or even try out sleeping on the floor. It might not be that you can’t sleep, it might just be that you can’t sleep in your bed right now.
You don’t have to be afraid of insomnia and its side effects. The information shared here should give you the confidence you need to conquer it. You can sleep every night and feel rested in the morning.