If you find yourself looking at the ceiling night after night, chances are that you have insomnia. Insomnia means that you have a difficult time sleeping. It can be exhausting, since of course your life doesn't stop when you can't sleep. Here are some ways you can cope with and conquer insomnia.
You can invite sleep in by creating a dark, soothing atmosphere in your bedroom. Be sure to get shades or curtains that block any outside light. Try some soothing music, or a CD with ocean or bird sound effects. Read a relaxing book. Find what works for you, and create a habit of it. You will learn to associate these activities with sleep.
Start a sleeping routine. If your body and mind know that there is a pattern to resting daily, then it will help you get to sleep at the right time. Alternatively, you can worsen your insomnia if you sleep randomly during the day.
Take some time in the early evening to put the day's worries away. Write down any stresses, or tasks that were left undone, and plan to do them tomorrow. If things you have to do the following day are keeping you up, make a solid plan, or even a schedule, so that you do not have to linger over these thoughts while you are trying to sleep.
Arthritis often causes insomnia. Arthritis is a very painful condition that can make sleep elusive. If you're dealing with this problem, try taking a hot bath, doing relaxation techniques or taking some ibuprofen before bed so that the pain can be eased.
Keep a sleep diary as a way to identify issues. Record your favorite foods at bedtime and after exercise to see how your moods alter. Use this information to figure out how it contributes to how much sleep you get. Understand how to get more sleep and you can make the right changes.
Trouble sleeping is sometimes caused by an underlying medical condition. Sleep studies help people with insomnia and frequent daytime exhaustion determine the root of the problem. People with sleep apnea wake up multiple times during the night and never really feel rested. There are also people who physically act out because of their dreams.
To help your body relax, try taking a hot bath at least two hours before you go to bed. Some people find a bath too stimulating if taken near bath time, which is why two hours ahead is a good idea. Try adding some Epsom salts to the water to help you unwind.
Think of sleep as winding down the engine of a motor. You should not try to go to sleep immediately. Set up a routine that prepares you for rest. Brush you teeth, get your clothes ready for tomorrow. Then turn the lights down and read a little, letting your body wind down in the process.
A warm bath before bed can help relax your body. This is especially helpful when you have a hard time sleeping. Try taking a bath with Epsom salt and some baking soda, about a cup of each. This mixture can help you relax and also removes toxins from your body.
If having sex causes you to become alert and aroused, then avoid having sex right before bedtime. On the other hand, bedtime may be the right time if it usually makes you drowsy.
Some insomniacs have been successful at tricking themselves into going to sleep. To do this, imagine that you have to wake up. Visualize your reaction to the alarm in the morning. When your mind focuses on wanting to silence the alarm, your mind may decide to return to slumber.
Avoid drinking too many liquids close to bedtime. This is because you will be very likely to wake up several times during the night to use the bathroom, which means that your sleep will be interrupted and you may not be able to return to dreamland quickly.
You may like to fall asleep to a television, but this may be a bad idea if you suffer from insomnia. The television throws off artificial light which tells your body to stay up. Try substituting this with an audio book or try listening to the radio turned to a low volume.
Alcohol is a major culprit when it comes to insomnia. All forms of alcohol initially have a drowsy effect, but eventually they do just the opposite. This will cause you to wake up in the middle of the night feeling awful.
Insomnia can be something that you can conquer, if you try. The tips in this article can be helpful to you, if you find that you are having a a hard time getting to sleep. Apply the above tips to your own life, and you'll see how dealing with insomnia becomes easier.
Orignal From: Insomnia 101: Some Tips To Help You Sleep
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