The occasional sleepless night is something that many different people have had to deal with. When sleepless nights become the norm, though, what you may have on your hands is insomnia. Insomnia might be a serious problem, so use the information below to get you back to sleep. When you put a plan of action into place, you can get rid of insomnia for good.
If insomnia is getting you down, make sure you talk to a doctor to diagnose the situation. Some conditions, like restless leg syndrome, sleep apnea and migraines can cause insomnia. You will get a better sleep if you treat these conditions.
Maintain a regular sleep schedule. Your body contains an internal clock, this causes you to feel sleepy at the same hour every day. When you listen to the internal clock, and get ready for bed when you are feeling sleepy, then you may just be able to combat your insomnia.
Attempt to get some exercise. People who have jobs that are physical are less troubled with insomnia than those who have an office job. It is important to get plenty of exercise to become tired in order to get good sleep. Work for a couple miles after returning from work.
If all else fails, you may have to consider prescription medication. Speak with your doctor and see if there are any sleep aids that will work for your situation.
If insomnia plagues you, stay away from television, computers and video games before bed. They just stimulate your mind with sounds and visuals that resonate in your mind. This prevents the proper shut down needed to attain restful sleep.
Many people who deal with arthritis find they also have insomnia. Arthritis can be so painful that it interferes with sleep. If you think arthritis is bothering you, take some ibuprofen or relax in a warm bath before bed.
Do not drink anything a few hours before bed. While being hydrated is important, having a lot to drink can make you use the restroom a lot. Getting up can make you stay awake for a long time, so avoid liquids for a couple hours before bed.
Hot water bottles can help you sleep. Your body can release its tensions from the hot water bottle’s heat. It may be the cure for your insomnia. Put the bottle directly on your stomach. Allow it to heat you up as you deep breathe.
Avoid any activities that stimulate you too much before going to bed. Television, video games and even talking on the phone get your brain going. When your mind is stimulated, you will have a more difficult time falling asleep. Rather, choose activities that relax you and help your mind ready itself for rest.
If you are having a hard time sleeping at night, try adjusting the time you get up in the morning. See if waking up a half an hour earlier helps you sleep come nighttime. When your body is tired from getting less sleep, you may fall asleep easier.
Does your nose run or feel clogged up when you lay down? This issue is worth investigating. You may have an allergy that is easy to treat with a sleep-inducing antihistamine. You could also figure out different ways to get allergies out of the way like a nice air filter or getting different pillows.
Think back to when your parents would read you bedtime stories. Adults can use this technique, too. To relax, listen to an audiobook before sleeping. Music can also work.
Try to set an alarm that will wake you up. If you get way too much sleep at night, you will probably have issues when you want to get to sleep the next night. An average adult should get between 6 to 8 hours of sleep each night.
Consult your physician if you discover that you have heartburn at bedtime. Perhaps you have a loos esophageal sphincter. This causes acid reflux. If this is the case, you need to get medical advice.
Do not eat a lot just before you go to sleep. Heartburn after the meal can keep you up. Instead, you should eat for the last time around three or so hours prior to going to bed. This allows your food to settle and be properly digested.
People say you should avoid eating too close to your bedtime, but if you are hungry, you won’t rest either. If you are hungry, have a light snack before you sleep.
Some insomniacs can trick themselves into falling asleep. They are able to do this by thinking that it’s time to get up. In their mind, they see the alarm clock ringing and the need to arise. Thinking of morning may be enough to trick your brain into resting.
If stress is at the root of your insomnia, consider taking kava. It is shown to help you relax and sleep more easily. That said, talk to your family doctor about taking it as it has some liver side effects.
Darken your room. Research has proven that darkness is more conducive to relaxation and sleep. Don’t leave the TV on and close the blinds. You may find that even the dimmest lights, like those coming from outdoor lamps, can affect your ability to rest.
Meditate for 20 minutes before going to bed. This is a great window of opportunity to let go of the day’s stresses, so that your body is only left with good vibes. Every breath should be a release of negative energy. You will be sleep soon enough.
It is possible to get a good night’s sleep! You can do things to help you sleep that don’t involve prescription medications and their potentially dangerous side effects. Follow these tips to get excellent sleep and wake feeling rested and refreshed.