All I want… courtesy Michael Gil – Creative Commons
Anyone who has been dealing with insomnia will tell you that it can affect their well-being in a number of ways. If you are also dealing with the frustration of insomnia, there’s hope. Ignoring it night after night is not necessary. This article will give some great advice that will allow you to kick insomnia to the curb.
Insomnia Strategies For You
About half an hour before heading to bed, warm up a glass of milk. Drinking it will calm your nervous system and allow your body to rest when you lay down in bed. The calcium in milk is particularly effective in targeting jumpy nerves, making it the perfect before bed drink.
Ban Electronics From The Bedroom
All of your computers and electronic toys need to be banned from the bedroom. You may be tempted to bring your electronics to bed, but they’ll keep you up at night. Leave them elsewhere and focus on sleep instead. Give your body time to relax.
Kill Caffeine Six Hours Before You Want To Go To Sleep
In some instances, insomnia is caused by underlying mental and physical issues; however, many instances of insomnia are caused by daily habits. Maybe your Starbucks habit is contributing to your sleepless nights. Caffeinated beverages are stimulants, so they can make falling to sleep more difficult. By adopting the habit of not drinking any caffeinated beverage six hours before bedtime, you are taking the first step towards a better night’s rest.
Avoid eating or drinking things that have caffeine in them when it is close to bedtime. To be on the safe side, you should do them no less than six hours before. Caffeine is a stimulant and it will keep you up for far longer than you would like, so drink decaffeinated versions of your favorites as bedtime approaches.
See Your Doctor
Visit your doctor if your insomnia is getting out of control so that he or she could prescribe you a drug that will improve your condition. Make sure to take drugs in moderation as taking too much will only hurt your chances of getting to bed and could prove harmful in the long run.
If you are getting up to use the bathroom all night long, talk to your doctor about getting your blood sugar tested. Those with diabetes often drink a lot during the day, and this can affect your sleep as you have to void all of that liquid during the night.
Change Your Sleep Position
Sleeping on your back can help you if you suffer from insomnia. Many people don’t consider the fact that the position they sleep in has everything to do with beating insomnia. Sleeping on your back helps our organs rest properly. If you choose not to sleep on your back, then you need to sleep on your right side, not your left and not on your stomach.
Valerian Root Can Help You Achieve REM Sleep
To better your sleep and allow your body to enter REM sleep, the time when your body rejuvenates, for a longer period, try valerian root. This herb has been used throughout Europe for centuries to fix sleeping problems in those who have insomnia. It has both sedative and muscle relaxing effects which can be hugely effective.
Avoid Sleeping Pills
You may feel like taking a sleeping pill, but you should avoid this because they are habit forming. Consult your doctor about this and ask him for help.
Spend time each day exercising. Aerobic exercising should be done no less than 4 hours before your bedtime. If you wait until closer to your bedtime, you may cause more difficulty when trying to fall asleep. Early exercise can help to tire you out physically and make it easier for you to sleep when the time comes.
Exercise will help relieve tension that is built up during the day and you should be able to fall asleep at night. Make sure that you do your exercise in the morning or during the day. Exercise before bedtime is not a good idea because it stimulates your body and wakes it up.
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.
When you are going to bed, try to set an alarm to wake you up at a reasonable hour. If you oversleep, you’ll have trouble getting to sleep the next night. This can create a downward spiral of less and less sleep. A good amount of sleep is between six and eight hours.
Create The Right Sleep Environment
Using a air purifier can often help those with breathing issues. It will clear the air of most allergens and dust mites that can bother you. As an added bonus, it also gives the rooms a clean, fresh smell. Most of them are very quiet or make a low soothing noise that is like white noise.
Concentrate on shutting out stressful thoughts at bedtime in order to get decent sleep. The hour before heading to bed, try to calm down and release your pent-up daily stress. Remember that you can worry again in the morning, if you must.
The Irony Of Alcohol
The effects of alcohol are funny as they can both sedate you and keep you up all night. While you may pass out quickly initially, you may also wake up feeling awful. On top of that, alcohol can cause you to become stimulated, totally reversing the sedative effects you felt at first.
Get Plenty of Vitamin D
Drink copious amounts of vitamin D during the day to help with your sleep. This vitamin will help your muscles relax and strengthen your bones during the night. This will also reduce the tension that is caused by lack of nutrition, which will make you feel more comfortable as the night wears on.
How To Incorporate Hypnosis Into Your Insomnia Strategy
If you’ve tried everything else for your insomnia, why not consider self-hypnosis? Talking yourself into a state of sleepiness can mean falling asleep much faster. You could also play recordings of a hypnotist which are geared to this purpose. The repetitive words in a calm voice should help you work around the insomnia.
Cognitive behavioral therapy and hypnosis are two techniques that may help you get the rest you need. A cognitive behavioral therapist can help you understand the reasons why you don’t sleep well. You will learn how to create a peaceful sleep environment and strategies for dealing with stress so you’re not so anxious at night.
Seek hypnosis treatment to help reduce the affects of insomnia and go to sleep faster. Hypnosis will get down to the bottom of your psychological side effects that could be causing your condition. Find a good doctor in your area that can perform this procedure to help combat the effects of insomnia.
You should now know enough about insomnia to start your fight against it. There is no need for insomnia to take over your daily life anymore. If you try one step and it doesn’t work, that doesn’t mean it’s time to give up. Try a variety of things until you find what works for you so that you can get the restful night’s of sleep you deserve.
If you’d like to learn more about self-hypnosis from a former skeptic, sign up for my newsletter here. Each week I send a brief email with examples of hypnosis research from the news (important for natural skeptics like me) and short lessons on why hypnosis works. Please click on the picture below to subscribe.