Is there a magic spell keeping me awake? Is there a counter-spell that I can cast to get to sleep? Perhaps if I kiss a frog or eat a magic apple I will fall into a deep trance. There is no quick-fix solution for insomnia, but this article will go over some great things that can help you.
Step away from your TV and computer no less than 30 minutes before attempting to fall asleep. Both of these electronics can keep you alert. If you shut them down, your body can start to prepare itself to rest. Set a rule to keep TV watching and computer playing out of your late night activities.
If insomnia plagues you frequently, think about buying a firmer mattress. A lot of the time a mattress that’s extra soft won’t support your body well. Soft mattresses may end up stressing your body out which makes your insomnia worse. Getting a mattress for yourself that is firm can get rid of a lot of your problems for you.
Do not drink or eat too close to bedtime. Eating stimulates your digestive system, keeping you awake, and fluids will make you wake up to urinate. Be sure to have your bedtime snack at least a couple of hours before bedtime. Eating late at night can make you have a lot of dreams, too!
Tryptophan, which aids in sleep, is present in a number of foods. If you consume foods containing this prior to heading off to bed, you will find that sleep comes easier. Turkey, eggs, cashews, heated milk and cottage cheese all contain tryptophan. Cold milk will not work, so make sure it’s warm or hot.
If you are battling insomnia currently, stay away from beverages the last few hours of your day. Drinking can mean midnight bathroom trips. This simple interruption of your sleep is enough to trigger full blown insomnia, so try not to drink anything for a couple of hours before bed.
Smoking is generally bad for you, but also affects your sleep. Grabbing a cigarette makes your heart race and it is a stimulant for your body. There are a lot of good reasons to go tobacco free. Sleeping more soundly is just one of them.
Right before bed is not the time for any activity that is stimulating. Playing video games, watching TV and getting into arguments can stimulate your brain. Once the brain is fired up, it is difficult to find sleep. Rather, choose activities that relax you and help your mind ready itself for rest.
Getting a good night’s rest each night begins with having a schedule and sticking to it. If you always hit the hay at a regular time, and awaken at a regular time, you train your body to sleep. Just don’t sleep more than eight or nine hours; your sleep is going to be great.
What’s up with your bed? Are your sheets and blankets comfortable? Do your pillows provide the ideal support? Is your mattress old, saggy or uncomfortable? It might be time to get a new bed or mattress. This will help you relax and pass out.
Experiment with your wake-up time if you are having trouble sleeping. Try setting your alarm for half an hour earlier. This may be all it takes to get to sleep more easily at night. Once the body has naturally adjusted, you can change your wake up time back to the original.
The environment in which you sleep my be causing your problems. Make sure your room is quiet, dark and cool. Uncomfortable levels in light and noise, or higher temperatures, can restrict the ease with which you fall asleep. White noise helps to drown out the sounds of traffic, pets, and other things that might keep you from drifting off to sleep. A ceiling fan or white noise machine both work well for this problem. Having a fan can also help you stay cool. A mask or black-out curtains can help block light as well.
Not having enough tryptophan in your body can make you stay awake. A light pre-bed snack that contains this important nutrient (try turkey, tuna, or cottage cheese) may be very helpful. If that isn’t working, think about 5-HTP as a supplement. Your sleep is helped by serotonin, which come from tryptophan.
Avoid vigorous exercise before bed time if you want to avoid a restless night. Exercising can give your body more energy and you shouldn’t do it before going to bed. If you’re calm before going to sleep, you have a better chance of getting sleep.
Don’t eat a huge meal just before bedtime. Heartburn or acid reflux may strike, which will make sleeping a challenge. Have a light snack three or four hours before your bed time. Your stomach will be settled this way.
Learn how you can manage your day to day stress better. If you don’t, that stress will keep you up at night. Self-soothing techniques, like meditation and controlled breathing are effective for this purpose.
Don’t fill your lunch with carbs, but make sure to get some protein in there. Eating carbs at lunch can foster sluggishness late in the day, which leads to a nighttime second wind.
If fatigue plagues you all day, but you cannot sleep at night, steer clear of naps. If drowsiness overtakes you after a meal, or while watching TV, it’s time to get active. Walk around the neighborhood a little or have play catch with the dog. You will want to go to bed when the time comes.
Keep sleep time to five hours max. After going to bed at 10 o’clock, get up at 3 o’clock. Don’t allow yourself to nap during the day. Eventually your body will learn that ten PM is when you should be going to sleep. After this, you will be able to stretch your nightly sleeps to seven or eight hours.
Everyone is different, so not all the tips listed above will be successful. Sooner or later one of the ideas is bound to work, so you just have to use trial and error until you get to that perfect answer. Restful sleep in within your grasp if you just keep trying to find the right combination of techniques.
