Get The Rest You Crave With These Helpful Insomnia Tips
To be able to function normally, we need to have a restful sleep. Yet, if you are among the many who suffer from insomnia, it is not as easy as it seems. The following article will help you figure out what things you can try to get a good night’s sleep. The tips can help whether you have a seperate diagnosis of insominia or if you have it along with another ment
Can herbal tea help with insomnia?
Some herbs have been helpful to people’s sleep for hundreds of years. Some herbs that are useful for inducing sleep are valerian, kava, hops, chamomile, passion flower and California poppy. These herbs relax the body and aid in restful sleep. Drink a cup of herbal tea just before bedtime. Several herbal teas are available on the market that are helpful in relaxing the body. These teas are available at many super markets or your local health food shop.Drinking herbal tea before bed helps some people.
Herbal tea has ingredients in it that help you relax. It can help relieve insomnia caused by stress and anxiety. Camomile tea is an excellent choice, as well as anise or fennel. Drinking a suitable herbal tea before bedtime is a good habit to get into to help get the best sleep you can.
Breathing exercises for insomnia
Deep rhythmic breathing can help break a bout of insomnia. You can do this by:
- Lying in bed with your eyes closed
- Concentrate on your breathing
- Breathe deliberately
This simple breathing exercise will relax you. It will help stop the worry you might feel tomorrow of not getting enough sleep tonight. Counting your breaths can help get you sleepy faster.
Change your routine
You may consider getting out of bed a little earlier than usual. Getting up half an hour might do the trick to make you more tired at bedtime. Figure out how much you need to sleep and then work with that, so you’re able to get to bed faster every night.
Food, drink & drugs
The things you eat and drink before going to bed can have a big effect on getting rid of insomnia. The drinks you should avoid are any alcoholic and caffeinated beverages. Do not eat any large or high calorie meals within 3 hours of going to bed.
Even a little bit of heartburn or acid reflux could keep you from falling asleep. Having your last meal about 3 to 4 hours before going to sleep will ensure your stomach will be settled.
No more than 15 minutes before bedtime, a drink of warm milk is an excellent way to calm and soothe the nervous system. The calcium in the milk acts on the nervous system to take the edge off and help you relax. When relaxed, falling asleep is much easier.
If you take any medications before bedtime, be aware of taking any medication that have stimulating effects. Discuss with your doctor or pharmacist a better time to take that drug.
Unknown sounds causing insomnia
There might be noises disturbing you, and you might not even be aware it’s happening. The noises may be so short and abrupt that you wake up and hear nothing, so you have no idea why you’re waking up at all. Consider putting a recorder in your room to see if this may be the problem. You could try earplugs; this works for me.
Your bedroom environment should be helping you get to sleep and not staying awake. Make sure that the lighting in your bedroom is appropriate, the noise is minimal, and the temperature is low, not high. Your bed should be comfortable for you and aid your sleep. If your pet usually sleeps with you, but makes noises during the night, take your pet elsewhere to sleep.
To figure out what is keeping you from sleeping, consider maintaining a sleep journal. To begin, place something by your bed with which you can count the number of times you wake up. You could put a bowl of pieces of paper next to a jar and drop one in the jar as you wake. Next, keep a journal by writing down what happened overnight and how you feel each morning.
Reboot and mind tricks
If you feel you’re worrying about not sleeping for more than 15 minutes while lying in bed, get out of bed and try doing something distracting until you feel tired again. Watch some TV or read a book until you begin to feel your eyes getting heavy. It will make you feel much better if you go to bed when you are actually tired.
Some folks can trick their minds to fall asleep. They can do this by thinking that it’s time to get up. Some people keep visualizing their alarm ringing or themselves getting ready for work. Mentally hitting the snooze button might help to fool your mind into going right back to sleep.
It has been shown that massage helps stimulate sleep. Ask someone for a massage (someone you know or a professional!) when bedtime is near. Play some easy listening music while being massaged to relax your mind further.
There are many things that you can try to help you get some sleep at night. Take the time to give each of them a try. Hopefully, before you know it, you will be able to get the sleep your body needs with the information provided here.