Do you get the sleep you need? Or, do you have trouble catching a solid block of sleep at night? With chronic insomnia, you may have days, even weeks, where productivity is shot. You want to fix this and this article can help.
If chronic insomnia is troubling you, then you should visit your physician to make sure it’s not a symptom of something more serious. Migraines, clogged breathing passages, and restless leg syndrome can negatively impact your sleep. These conditions are treatable, making sleep once again within the realm of possibility.
We tend to go to bed later than we normally do on the weekends. However, erratic sleep times often cause chronic insomnia. Try getting an alarm set so you wake up every day at the exact same time. After several weeks of doing this, you will form a habit and you can get into a sleep routine.
Turn off your television and computer one half hour before turning in. These kinds of electronics are too stimulating. By turning them off, you allow your mind and body to get ready for sleep. Set a rule to keep TV watching and computer playing out of your late night activities.
Sleep enough hours for yourself to feel rested. Never try to catch up on previously missed sleep. Just sleep until you are rested, and do this every night. It does not make you more rested when you sleep extra hours on another day.
Rub your tummy to calm yourself down. Keeping your stomach stimulated is a great way to beat chronic insomnia. It allows you to help with your digestion and can be relaxing. If you have stomach troubles that keep you awake then this is something that you should try first.
Deep Breathing Techniques
Deep breathing techniques can be practiced in bed. Your entire body may relax from these exercises. This can help you sleep. Practice deep breathing techniques. Make sure that you inhale through your nostrils, but that you exhale through your mouth. You may learn that after a few minutes of this, you’ll be able to get great sleep.
Magnesium is great for relaxing. Magnesium impacts neurotransmitters in the brain which facilitate sound sleep. Black beans, green leafy veggies such as spinach, halibut and even pumpkin seeds all have magnesium. An added benefit to magnesium is relief of muscle cramps.
A lot of people have thoughts that race as they try to get to sleep. This is generally counterproductive and distracting to proper sleep. People that can’t calm their mind down at night need mind distraction. You can try to listen to sounds that replicate thunderstorms or rain to help distract your mind.
Use a sleep diary for determining issues with sleep. Keep a list of all the foods you eat, exercise habits, and how you are feeling. Then look at the amount of rest you received. You can make adjustments as necessary when you know what factors affect your restfulness.
While many people feel that distractions while sleeping, such as the television, music or light actually contribute to chronic insomnia, consider some classical music. Many people swear that classical music helps them sleep. It is relaxing music that will help you get to sleep.
Take a look at your bed. Are your sheets and blankets comfortable? Are your pillows supporting your head? Does your mattress provide proper support? If you answer yes to these questions, new bedding is in order. This makes it easier for your body to relax, which in turn promotes sleep.
Warm milk before bed could be a natural sleep cure that helps you. There’s a sedative in milk that releases melatonin. That helps relax your body to the point of sleep. That will help you wind down and feel ready for sleep.
Your environment can affect your sleep. Do you have a bedroom that is cool, quiet and dark? Noise, excessive heat and light can effect your ability to sleep. If you can’t control outside noise then you should get a white noise maker, like a fan, to mask it. The fan can also cool you. Blackout curtains or a sleeping mask may be helpful for blocking out any light.
Were these ideas helpful to you? Are you ready to put them into use? If you are, use these tips to get as much sleep as you can.
There’s so much more to learn, so never stop. The article you’ve just read has provided some excellent knowledge; however, you must continue to learn in order to remain up to date. Be on the lookout for new sources and the latest information to get a leg up.