Is there a single answer to solving insomnia? Is there a pill I can take which will make me have a great sleep night after night? Sadly, there is no such prescription or piece of advice which works for everyone, but the techniques listed below can be used together to create a successful strategy.
Try eating a very light snack that’s high in carbohydrates right before bed. Don’t go crazy with the size of the snack here, or it can lead to weight problems. But eating a small amount of something high in carbs can help your body relax enough to sleep. Two great options are a glass of juice or a cookie or two.
Snoring, either your own or your partner’s, can be a major cause of insomnia. To promote a restful night’s sleep, speak with your doctor to eliminate the cause of your snoring. Keeping your bedroom properly humidified can ease congestion in nasal passages and reduce the snoring that keeps you from sleeping.
Avoid sleeping on your side. To get a good night’s sleep, rest on your back instead. If you simply can’t fall asleep that way, try going to bed on your right side. The left side should be avoided as it causes your liver and lungs to push up on your heart.
Yes, drinking can make you feel sleepy and even knock you out, but when you wake up at 3am with a massive headache, you still won’t get a good night’s sleep. Avoid drinking if you have sleep issues as it can cause insomnia, frequent bathroom trips and a horrible hangover.
If insomnia is bothering you, it might be that your bedroom is improperly arranged. Is your room quiet, dark and cool? Light, heat, and noise can make it a lot harder for you to get to sleep and remain that way. If outside noise is disturbing you, cover it up with sounds of your own, such as an electric fan. Also the benefit that the fan will add is that it will help you to stay cool. In order to block out this light, make use of blackout curtains or a sleep mask.
A small snack may be what you need to fall asleep. Try toast with a bit of honey. This can satisfy your tummy and help to sedate you. If you include a nice warm glass of milk, you are bound to start feeling drowsy within a half an hour.
Stop lying in bed worrying about not sleeping. Should you find yourself unable to fall asleep, target an activity that will get it off your mind. For some people it might be reading or writing, for others, it may involve getting out of bed and going for a walk. Do not be afraid to do something to help, as opposed to lying about worrying when sleep will come.
Try not to eat spicy foods for dinner or you may end up in discomfort at bedtime. Spicy foods can cause heartburn, and this can cause you to have problems falling or staying asleep. Keep the spice to lunch and you may find that you can sleep better at night.
If you aren’t able to sleep more than a few hours at night, then restrict yourself to only those hours in bed. For example, if you are sleeping 3 hours a night, then stay in bed for no longer than 3 hours. Once you start falling asleep immediately, increase it by an hour at a time. Be sure not to nap during the day as you try to fix your schedule.
If you have problems sleeping, experts recommend you only use your bedroom for sleep and sex, so avoid having any distractions there. Your bed is not a couch or a movie theater, so avoid watching television or movies.
A smart method of falling asleep is to try deep breathing exercises at times you are unable to sleep. Lie down and relax fully. Take a deep breath, hold for a few seconds, and exhale slowly. Try this for approximately five minutes, and you are likely to feel relaxed enough to go to sleep.
Try not to smoke any cigarettes or use any other products that contain nicotine too close to bedtime. Many people get an endorphin rush when the nicotine hits their blood stream. This is not what you want to happen to you while you are struggling to get a little shut-eye.
Shift work can throw a monkey wrench into your normal sleep schedule. The human body is not designed to change it’s sleep patterns every week. If possible, try to avoid switching shifts too often. Even if you have have to take a shift you don’t like, try to keep to one shift as long as possible.
Play music that is soothing and soft. This can put you into a lull and make falling asleep easier. Experiment with different songs and artists.
Drinking warm milk before bedtime facilitates sleep. This is not just an old wives’ tale. Drink a glass about half an hour before going to bed. You will then enjoy a more restful sleep than you’ve had in a long time. Do this whenever you feel like falling asleep is going to be a problem.
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 feel as if you have too much energy before bed, try exercising. Exercising for about 45 minutes before you go to bed can burn off those extra calories that could be causing you to stay up. Run a mile on the treadmill or engage in weightlifting to get your body tired.
When counting sheep begins to run you into numbers beyond 100, you know there is a problem. From an obstructed airway to a caffeine addiction, the cause of insomnia can be varied, but the solutions often work for anyone affected. Those shared here are a great start, so try them out tonight.Food, Health & You - Complete Implementation System,Click here!