Dealing with the frustration of sleepless nights? If this happens every once in a while it may be par for the course of our stress filled lives these days, but if those sleepless nights persist, then you may be dealing with insomnia. This can lead to serious health problems and fatigue, but luckily the tips presented here can help. Banish insomnia by taking action so that you can enjoy pleasant dreams with these Cureology insomnia busting tips.
A lot of us love staying up on holidays and the weekends. Yet, a variable sleep schedule can mean insomnia. Use an alarm to wake yourself up each day at your regular time. After some weeks, this turns to habit, letting you make a routine for sleep.
Insomnia Sleep Restriction Remedy
Set your alarm for an hour earlier than normal. You might not feel great in the morning, but it will be a great help when you want to sleep that night. Missing that an hour or so of sleep may be all you need to get a full night’s rest the next day. It’s called sleep restriction and the following video shows the kind of results it may bring.
Getting some sun can help with sleep at night. Just sit outside at lunch time or break time to get some sun. This helps to stimulate the glands to produce melatonin which helps you fall asleep. You can also try taking melatonin as a gentle supplementary sleep aid.
Aromatherapy can be a great idea for insomnia, especially with scents like lavender or vanilla. Buy candles and other scented goods. Set them up near your bed. Aromatherapy can eliminate your insomnia while relieving stress. Lightly fragranced lavender oil is especially effective for easing you into sleep.
It is harder to sleep when you don’t feel tired. If you sit at a desk and are not physically active, try to incorporate more movement into your time at work and school. Exercise is a great way to get in physical exercise that helps you sleep at bedtime.
Consider how good your bed is. Are your sheets soft and comfortable? Are your pillows giving you proper support? What about your mattress? Is it aged or lumpy? Then it may be time to get a new mattress or new bedding. You will be able to relax, and thus, fall asleep.
If insomnia is having serious effects on your life, consider cognitive therapy. This will help you fight any bad thoughts that are preventing you from resting. It could also help patients learn how to change their sleep patterns and provide them with goals that are age-related.
Don’t drink any liquids around three hours prior to lying down. Taking in too much fluid will mean you need a bathroom break during the night. When you have to keep getting up, you can’t get any sleep. Drink the most in the morning to afternoon and avoid drinks at night.
Never try to force sleep simply because your clock says it is time for bed. Wait until you’re tired to try to go to sleep. At that point, it will be easier for you to go to bed, snuggle in and fall asleep without stressing over how hard it is to do so.
Are you taking prescription medications? You can try switching to a different drug or going off the pill entirely. Insomnia is sometimes a side effect that is not listed on the medication.
Studies have shown that grown-ups can benefit from rocking themselves to sleep, similar to how mothers rock their children to sleep. Rock in a chair a bit before bed. You might even consider soft music before sleeping, to assist you in relaxing even more.
Discover ways to handle the stress of your busy day. If you don’t address it, that stress is going to overwhelm you in the evening. Self-soothing techniques, like meditation and controlled breathing are effective for this purpose.
Reduce carbohydrates in your meals during the day. Too many midday carbohydrates can cause those unwanted naps that will end up keeping you up at night.
Hopefully, getting a solid night-time rest looks a little more achievable now. There are steps you can take to assist you in sleeping each night. Remember the tips so that you can get the sleep you want and feel refreshed in the morning.