For a lot of people, a good night’s sleep isn’t a given. Insomnia is a problem that affects millions of people every night. If this is something you have to deal with, here are a few tips that will help you to start sleeping again. Keep reading to learn more.
Avoid alcohol, caffeine, sugar and nicotine. These stimulants may be effective in keeping you awake during the day but they are also making it difficult for you to sleep at night. Limit their consumption throughout the day. Do not take any stimulants at least four hours before going to bed for the night.
If you suffer from insomnia, sometimes you may find that counting sheep will work for you. Counting sheep will distract your mind and help you mind relax so you can fall asleep. Most people will not remember counting to 100 the next day. Try this next time you cannot fall asleep.
Be more proactive about the stress in your life, if you suffer with chronic insomnia. Stress is a leading cause of insomnia, so start eliminating the sources whenever possible, and do things for yourself that alleviate stress. Meditation or yoga can help, as can other forms of regular exercise. The less you stress, the more you sleep.
Tryptophan naturally induces sleep and is in a number of foods. Eating these foods before you go to bed will help you sleep. Turkey, cashews, eggs, cottage cheese, and milk (especially warm milk) all have tryptophan in them. Remember to only drink heated milk since cold milk doesn’t work.
Do not drink alcohol in the evenings. Although it might seem like a glass of wine helps you to relax, studies show that alcohol actually upsets your sleep. In fact, it keeps you from falling into a state of deeper sleep. Tobacco works the same way, so it is best to stay away from that as well.
If you are not tired, you will find it harder to drop off every evening. Sedentary jobs are often the culprit, so be sure to get up and move once in a while. Getting extra activity of the physical type is going to help you sleep better when you go to bed as well.
If you are being awakened by noises, you may not even know it is happening. They may be so quick that you wake up and hear nothing, so you don’t know why you’re waking up at all. Consider putting a recorder in your room to see if this may be the problem.
Don’t become stimulated when you want to sleep. The use of games, computers, and televisions should be strictly off-limits before bedtime. When you are overly stimulated mentally, you are going to have trouble getting to sleep. Opt for things that will relax you and prepare you for sleep.
It is important to minimize any stress you have before bedtime. Try using relaxing techniques to get to sleep. To make sure that you sleep restfully throughout the night, your mind needs to feel calm. Deep breathing exercises, meditation, imagery, etc. can help.
Daily exercise may help with nightly sleep, but be sure to do it well before bedtime. The morning can be a great time for exercise, too. You don’t need your metabolism to start revving up before you go to sleep. Ideally, your body is able to wind itself down naturally.
If you want to sedate yourself without taking sleeping pills and feeling like a zombie in the morning, try a cookie. Sugar eaten 30 minutes before bed time can actually cause you to become tired. You can also try honey in hot water or on a piece of toast for the same effect.
Create a routine for bed time which includes relaxing activities, such as taking a bath, eating a snack or snuggling with a loved one. If your body knows the time is now to wind down, it should allow you to sleep when your head hits the pillow, plus you won’t wake up in the night.
After reading the thips in this article, you have to make sure that you put them to use. Use each tip and see if it works for you. It may be time-consuming, but you might find a way to get you back to sleep. Learn all you can to make sure that insomnia is a thing of the past.