Human beings need sleep to function. Sleep is a period when the human body restores itself. Your body heals itself, it gets more energy, and it can begin the process of the day. If it is hard to get to sleep, these tips can lend a hand.
Avoid alcohol, caffeine, sugar and nicotine. These stimulants may be effective in keeping you awake during the day but they are also making it difficult for you to sleep at night. Limit their consumption throughout the day. Do not take any stimulants at least four hours before going to bed for the night.
Try eating a very light snack that’s high in carbohydrates right before bed. Don’t go crazy with the size of the snack here, or it can lead to weight problems. But eating a small amount of something high in carbs can help your body relax enough to sleep. Two great options are a glass of juice or a cookie or two.
Don’t snack before bedtime. The sugar rush you experience will keep you awake. Not only that, but you’ll find you’re more likely to put on weight if you eat before bed. If you insist on having something before you go to bed, try a bit of warm milk or some turkey.
What you eat and drink before bedtime can have big effect on eliminating insomnia. Avoid alcohol, caffeinated drinks and heavy meals within 3 hours of your regular bedtime. If there is a prescription medication that you are taking that may cause wakefulness, discuss a better time to take that medication with your doctor.
If your insomnia is very severe, talk to your doctor about prescription sleep medications. While these medications are useful in treating insomnia, they are not to be taken on a long-term basis, as they can aggravate insomnia in the long run. They are best used in order to establish a sleep routine, and are then discontinued.
Keep a sleep diary. Log everything you do before retiring for the night. Your journal can reveal patterns or problems that are stopping your sleep. This can help you clear your mind.
Do you remember ever hearing about parents giving their kids milk to go to sleep? This also works for those with insomnia. This will relax your nerves because the calcium has a very calming effect. This also allows you to be more relaxed so you’re able to get the sleep you want.
Tryptophan is a natural sleep inducer that is in many foods. Eating these foods before you go to bed will help you sleep. Turkey, eggs, cashews, heated milk and cottage cheese all contain tryptophan. If you choose milk, be sure to warm it as the cold will not work.
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.
Introduce a nightly ritual of quiet time before bed. Television, smartphone and tablet use are common for many people as they prepare to sleep. These devices can create over-stimulation in your brain and prevent the proper shutdown needed for rest. Avoid these devices and opt for a good book or writing in a journal.
Introduce a nightly ritual of quiet time before bed. Television, smartphone and tablet use are common for many people as they prepare to sleep. These devices can create over-stimulation in your brain and prevent the proper shutdown needed for rest. Avoid Read the Full Write-up and opt for a good book or writing in a journal.
Create a routine for bed time which includes relaxing activities, such as taking a bath, eating a snack or snuggling with a loved one. If your body knows the time is now to wind down, it should allow you to sleep when your head hits the pillow, plus you won’t wake up in the night.
Don’t be in bed unless you’re sleeping. If you play video games, watch TV, read and do everything else, you won’t be relaxed enough at bedtime. Try to maximize https://www.theatlantic.com/education/archive/2016/09/kindergarten-naturally/500138/ when in bed.
You may really long for a nap during the day if you didn’t sleep well the night before. But, if you have problems sleeping at night, naps should be avoided. It is important to get into a sleep routine, and a nap can mess all that up. You may also not sleep as deeply at night if you take a nap.
For a perfectly safe answer to insomnia, try melatonin supplements. These are non-habit forming and available without a prescription. Start with a minimum three milligram tablet per day, and move up the dosage if needed. Of course consult your physician if you feel it needed, melatonin is probably going to be one of her first recommendations if you don’t like prescriptions.
So many problems are easy to solve once you know what others have tried. Even if one tip doesn’t work for you, the next one likely will, so keep trying and persevere. The more effort you put into fixing your insomnia, the better the results will be once you find a working strategy.