Going to sleep is something that many people just think comes natural. For those who’ve faced a bout of insomnia, though, getting restful sleep is both more important and more difficult. This article will help you educate yourself on good sleep habits.
On the weekends and holidays, a lot of people sleep later than normal. However, when you sleep erratically, that can cause insomnia. Try getting an alarm set so you wake up every day at the exact same time. A habit will occur when you do this for several weeks, and a sleep routine is the result.
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.
Try wiggling your toes when you’re battling insomnia. It may seem like a simple (and silly) thing, but toe wiggling actually helps your entire body to relax, just like a foot massage would. If you’re lying in bed and suffering from lack of sleep, why not give it a try to see if it works for you.
If you have insomnia, track your thoughts before you go to sleep. Write down the things that you’ve just done. Your journal might show some thoughts or activities that keep you from getting sound sleep. When you are aware of what is stopping you from sleeping, you’ll be able to avoid the problem.
Do not drink alcohol in the evenings. Although it might seem like a glass of wine helps you to relax, studies show that alcohol actually upsets your sleep. In fact, it keeps you from falling into a state of deeper sleep. Tobacco works the same way, so it is best to stay away from that as well.
Be sure the bedroom is noise-free and dark. Ambient light can prevent you from getting enough sleep. If there is any noise that you can reduce or eliminate, do so. If there noise outside your home that is out of your control, use ear plugs or a CD with white noise sounds.
Taking Melatonin may help you get you back to sleep. Melatonin is a naturally occurring hormone that is available in a supplement form. This hormone helps regulate the human sleep-wake cycle (circadian rhythm), causes drowsiness and lowers body temperature. Man-made Melatonin supplements are available at many health food and drug stores.
While warm milk can help insomniacs fall asleep, not everyone likes to or can drink dairy products. Instead of milk, you can try drinking warm herbal tea. It is full of soothing, natural ingredients. Look around for a special blend that targets your needs specifically, if necessary.
Now you know how to find that sleep you’re missing. Use this information to help you get a good night’s sleep. Share it with your family and friends who might be experiencing insomnia, so they can rest better as well.