Having Trouble Sleeping? Read These Insomnia Tips

TIP! If insomnia has been keeping you up lately, add more exercise to your day. This stabilizes you metabolism and helps you sleep easier.

Many people dread insomnia. The fear can cause it, though. This article will help you get to sleep tonight. Use it to beat your anxiety and instead enjoy a restful sleep starting tonight.

TIP! Set your alarm for an hour earlier than normal. While you may get a groggy feeling when you wake up, you should be able to get to sleep more easily the next night.

Look for options for stress and tension relief. Morning exercise on a daily basis is a tremendous stress buster. Avoid strenuous exercise at bedtime as this will stimulate your system and keep you awake. Practice meditation or yoga just before bed in the evening. These techniques are good for relaxing a racing mind.

TIP! Incorporate exercise in your daily activities. You may not realize it, but insomnia affects office workers more than it does people with physically demanding jobs.

Getting more exercise during the day is a great way to battle insomnia. Many experts say that regular exercise is useful in stabilizing your metabolic system, regulating hormones and helping you sleep. Hormone imbalances contribute to insomnia, so it is important that you exercise.

TIP! Try not to eat or drink close to bedtime. Liquids will cause you to need to use the bathroom in the middle of the night, and eating causes your digestive system to be stimulated.

Turn off your television and computer one half hour before turning in. Electronics can keep you alert and awake. Turning them off will give your body the ability to prepare for resting. As your bedtime approaches, turn your back on the TV, computer and cell phone.

TIP! Rub your belly! A nice tummy rub stimulates the stomach, which is helpful in defeating insomnia. It helps you relax and it can promote digestion.

Get some exercise. You may not realize it, but insomnia affects office workers more than it does people with physically demanding jobs. You need a tired body to be able to rest. One way to get exercise is to walk for about half an hour at the end of each day.

TIP! Adding more magnesium into your diet is an excellent option to help you get good sleep. Magnesium helps to stimulate sleep through the effect it has on the brain’s neurotransmitters.

Just like small children sleep better when they have a daily bedtime routine, you can help yourself fall asleep and stay asleep without insomnia by developing a regular routine before bed. Take a bath or listen to an audiobook to help you relax every night. Do this daily to better your sleep.

TIP! A lot of people lay awake when they can’t sleep, and stare at the clock. They worry that they’ll be late for work or unable to care for their children, and that keeps them up even longer.

Tryptophan, which is a natural sleep-inducer, can be found in various foods. You may find sleep comes more easily if you have a few tryptophan-containing foods before going to bed. Eggs, cottage cheese, cashews, turkey, and milk all have tryptophan. If you are going to try drinking milk, make sure it is hot or warm as cold is not effective at all.

TIP! Smoking is one of the worst offenders when it comes to disrupting sleep. Grabbing a cigarette makes your heart race and it is a stimulant for your body.

Journaling your thoughts out of your head is a good way to deal with insomnia. Write down the things that you’ve just done. After doing this for awhile, start looking for patterns that are keeping you from sleeping. Once you are aware of the issues with sleep, you can get rid of them.

TIP! Examine the condition of your bed. Are you sleeping with comfortable sheets? Are your pillows supportive? Is your mattress aged and sagging? You may need a new mattress.

If you’ve been troubled by your insomnia for more than a few nights, consider paying a visit to your doctor. It’s usually a temporary reaction to the circumstances in your life, but it could be a medical issue. Go talk to your doctor to talk about what you’ve been dealing with to make sure it’s not a big deal.

TIP! You may find that a nightly bedtime massage helps to keep the insomnia away. Your muscles become relaxed and this calms the body.

Magnesium helps lots of folks get better sleep. Magnesium affects the brain’s neurotransmitters and stimulates healthy sleep. You can eat fish, beans, pumpkin seeds or brazil nuts to get more magnesium. Additional magnesium intake also helps prevent muscle cramping.

TIP! Many people realize that caffeine can cause insomnia. It is a stimulant and speeds up metabolism in ways that often interfere with sleep.

Talk to your doctor prior to using any over the counter drugs. If you have long-term insomnia, it will be a long-term solution, so you need to know your risks. You might discover that it’s only good for short-term use and dangerous to use long term.

TIP! Don’t engage in vigorous exercise right at bedtime. Exercise will excite your body, and if you can’t sleep, don’t exercise right before bed.

Create a journal to decipher your sleeping problems. Include all of the foods that you ate during the day. Then, read in the context with how much sleep you got. Understand how to get more sleep and you can make the right changes.

TIP! Does insomnia keep you up at night? Do you take naps everyday? If you are, do your best not to nap during the day. If you nap during the day, when bedtime comes it can be much more difficult to fall asleep.

The sooner you put these tips to use, the quicker you will find yourself falling asleep night after night. The more tips you use, the better your sleep will be. Put the knowledge provided here to good use, and continue to do your own research so that you can learn how to cure your insomnia. You’ll be glad you did.

4 months ago