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Need Help With Your Insomnia? These Tips Can Help!

2019-06-09 Health Comment 4

Sleep is something that many people love. but for many people, sleep seems to be elusive. Insomniacs spend hours in bed tossing and turning, just wishing they could sleep. But fortunately, the tips below are especially for the insomniac. Using these tips can help you relax and allow you to get the sleep your mind and body needs.

When you’re insomnia is keeping you up, see if you can’t convince your spouse or significant other to give you a short massage. As the tension in your muscles is relieved, your body and mind ease into a more relaxed state. Try to concentrate on the massage rather than on extraneous thoughts. This will make it easier for you to fall asleep.

One method of preventing insomnia is to make your bed a place that is just for sleeping. Don’t take your paperwork from the job to bed, don’t make long phone calls, and don’t pay bills in bed. It is also best to eliminate TV watching in your bed if you want to sleep well.

Get up a little earlier than usual. You may find that this is enough to make you tired at night. Keep track of the amount that works best, and stick with it to get the best sleep possible.

A regular pre-bedtime routine will help you sleep better. Listen to music, breathe deeply and soak in a warm tub. Do these things around the same time to get better sleep.

Don’t automatically reach for prescription medicine when you can’t fall asleep, as this can quickly become a dangerous habit. Insomnia is often temporary or simply due to something stressful going on in your life. Try other things first, like warm milk or a bath, and make sure you get an okay from your doctor before trying the heavy stuff.

While in bed, keep a heated water bottle nearby. The heat can help to relieve tension from the body. That alone could cure your insomnia. A good place to start is placing the bottle on your stomach. Breathe deep and relax. The heat will help you.

One thing that that you need to cut out of your life if you have trouble falling asleep is caffeine. The half-life of a dose of caffeine is about 7 hours. So if you drink a cup of coffee at 4pm, you will still have half of the caffeine racing through your body at 11pm. For restful and sound sleep, cut the caffeine out of your life.

Melatonin is a great supplement for those who deal with insomnia. Studies show that older people who have trouble sleeping are low in melatonin, so replacing it with a supplement can really help. 1 to 3 mg taken 90-120 minutes before bed can do the trick, but talk to your doctor about dosage.

While insomnia can really mess with your sleep schedule, try your hardest to start waking up earlier in the morning. This of course helps you be more tired at the end of the day. As you get back into sleeping normally, you can then return to your normal wake-up time.

If you have a busy life, your thoughts might be racing even when you go to bed. Consider a beautiful scene which is peaceful and serene. Erase everything else and focus on that one good image.

Caffeine may give you an instant pick me up in the morning, but keep in mind that high can last as long as 12 hours! That means you shouldn’t have any caffeine after noon, and limit how much you get in the morning as well. Drink no more than two sodas, teas or coffees.

While it is perfectly okay to use a sleep aid to help you rest every once in a while, this should not be used as a long-term treatment for insomnia. If you have been having sleepless nights for more than a week, it would be a good idea for you to see a doctor so he can properly diagnose and treat you.

If you are tired during the day, avoid taking a nap since this will increase your chances of staying awake far past your bed time. If you feel tired, take a shower, go for a jog or do anything else you can think of to stay awake until a little later.

Some people have trouble getting to sleep and experience insomnia due to even the lightest of sounds. Therefore, many people have found it easier to sleep when they have earplugs in their ears. Wearing them blocks out any stray sounds, and you are able to better focus on clearing your thoughts and getting to sleep.

Of course you are tired through the day. You do not get enough sleep at night. You should avoid taking naps during the day. As hard as it may seem, it will make sleeping through the night even more difficult. When feeling tired during the day, go for a walk or do some aerobic exercises to wake yourself back up.

Use your bed for sleep and don’t use it as a place for activities like watching television. Don’t take your laptop to bed, and use it to finish work. You want the bed to be a relaxing place. You don’t want it mentally tied to stressful activities that don’t involve rest or love.

If you are having a hard time getting to sleep, try eating a snack that contains trytophan. This is a chemical that helps the brain relax and the body becomes a bit drowsy. Foods that have this natural chemical in it include turkey and watercress. Try having a light salad made of the two slightly before it is time to sleep.

As you can see, great sleep doesn’t have to just be a dream for insomniacs. There are many things, such as the tips from above to help you. You can change your routine that doesn’t work for a new relaxing routine. All it takes are a few tips like the ones above.

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4 comment  view:4   blogger:0 view

  1. insomnia tips 4154

    If you can’t sleep, you shouldn’t lay around. Give yourself a set schedule when you are allowed to be in bed. For example, go to bed at 10pm and attempt to fall asleep. If you are still up at 10:30pm, get up and read a book. Go back to bed at 11pm and try again. Repeat until your set wake up time, 6am, and then try again the next night.

  2. insomnia tips 2194

    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.

  3. insomnia tips 7889

    Don’t drink any coffee, black tea or pop before bed. Caffeine can keep you up all night, so avoiding it will help you fall asleep. If you need a drink before bed, drink a chamomile tea or other herbal blend which helps you to be soothed, relaxed and ready for sleep.

  4. insomnia tips 3012

    Siberian ginseng has been shown to help energy levels increase and the brain to be better focused during the day. This can not only tide you over when you aren’t sleeping well, but keep your brain heightened once you have your insomnia in check. It also is shown to help with blood sugar levels in diabetics.

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