Struggling with insomnia is unfortunately an all-too-familiar problem for innumerable individuals across the globe. However, by spending the time needed to learn more about its causes and possible remedies, it really is something that can be successfully managed in most cases. Keep on reading to gain lots of terrific insights on this frustrating affliction.
Find what works to alleviate any tension and stress you have. Lower your stress levels each morning by engaging in exercise. Exercising strenuously before going to bed will keep you from getting your shuteye. Try practicing meditation or yoga right before you get in bed. These techniques are relaxing and can help quiet your overactive mind.
Try deep rhythmic breathing to snap out of a bout with insomnia. Lay in bed with your eyes closed and simply breathe with deliberation. This exercise will relax you and help take the focus off of the price you will pay tomorrow for not getting enough sleep tonight. Try counting the breaths too, to get sleepy faster.
Many people who deal with arthritis find they also have insomnia. Arthritis pain is serious enough to prevent sleep at night. Try some relaxation techniques, a hot bath or pain relievers before going to bed to help you fall asleep.
If you have trouble falling asleep on a regular basis, try to boost your melatonin levels. Tart cherry juice has been found to have high levels of melatonin. This can be found in natural or health food stores. A small amount a half an hour before bedtime can really help you fall asleep and stay asleep.
Have a window open while you sleep. Fresh air is one of the best cures for insomnia. In addition, a cool room with a temperature of around 65 degrees is the most conducive for a good night's sleep. If that feels cold to you, simply add a few more blankets to your bed to ensure that you are comfortable.
Although physical activity improves the quality of your sleep, it may actually hinder sleep if performed immediately before bedtime. Getting your exercise routine going in the morning hours is probably best. An increase in your metabolism makes it almost impossible to ease into sleep. It's best to allow your body plenty of time to cool down and relax.
Get enough exercise. Exercise can help you cut stress by releasing endorphins into your system. That can help you sleep more deeply at night. However, avoid exercise within 3 or 4 hours before bed, because endorphins can keep you awake if you exercise too close to your bedtime. Give it time.
You are likely aware that caffeine itself is a major source of insomnia. Not only does caffeine give your metabolism a boost, but it also makes it harder to sleep. You might not understand when you need to quit drinking caffeine for the day. If insomnia is an issue for you, then you need to stop drinking anything with caffeine in it by 2pm, so you can enjoy a good night's sleep.
Take note of what medications you on. Certain medicines can interfere with sleep. Examples include anti-depressants like Zoloft and Prozac. Blood pressure medicines can also have an adverse effect on sleep. Write down all your medications and ask your doctor if one of them could be causing you sleepless nights.
Amazingly enough, your sleep problems might be caused by not getting enough sunlight. A lack of sun exposure can cause your body to not produce the nutrients it needs for your brain to operate correctly. Get outside for at least 30 minutes a day to ensure you are able to sleep.
Sleep when you're lying on your back. This is a great way to make sure that you are in the best position for rest. Sleeping on your stomach only puts pressure on organs including your lungs. By lying on the left side, you can put more pressure on your heart because of the weight on it. Sleeping on your back is the best position for sleep.
Exercise regularly. Regular exercise is a great way to help your body function better, and studies have shown that regular exercise during the day makes it easier for you to fall asleep. Try to exercise for about an hour on three or four days a week. Not only will you feel fit, you'll be able to get more sleep as well.
Research shows that getting plenty of natural light during the day helps you sleep better at night. Instead of staying in the office at lunch, eat outside. Don't wear sunglasses. Keep the windows open in your office, letting the light hit your face. You can even buy a light box if you live in a place that gets little light in the winter.
As you can see, there's a lot of ways to beat insomnia. It's going to take some work on your part to discover which is best for you. Even after you discover what works, keep this list of insomnia tips around. What works now may ACOG guidelines , and knowing how to beat insomnia can come in handy again.