Just about every creature requires sleep. For humans, seven or eight hours is optimal for sleeping. If you cannot get even several, you probably have insomnia. This is a huge dilemma. The following paragraphs have a number of ideas you can use to rediscover good sleep.
Many people enjoy staying up on nights in which they don’t need to work. However, inconsistent sleep schedules can cause insomnia. Waken at the same hour every day, no matter what. After a few weeks, this should become a habit, and you will be able to form a sleep routine.
Practice sound tension and stress relief techniques. A morning exercise routine helps to alleviate stress. Exercising in the evenings is a bad idea; the elevated endorphin levels produced by working out make it harder to get to sleep. Use yoga or meditation at bedtime. These are excellent behaviors to adopt for your nightly routine. Even 15 minutes or so can have a soothing effect on your mind.
Sleep long enough to feel well-rested. Don’t sleep too long in order to “bank hours” for lost sleep on other nights. Each night you should sleep until you feel rested. Don’t try to save up hours or take away from different days.
If nothing else is working for you, prescription medication may be a viable last resort. See your doctor to see what sleep aid is best for you.
Practice deep breathing while in bed. You have the power to relax your whole body with deep breathing. This can help you sleep. Take deep breaths for awhile. Inhale through the nose and exhale through your mouth. You might even be ready for sleep in as little as a few minutes.
If you haven’t tried aromatherapy for your insomnia yet, go shopping! Get some candles or potpourri that have soothing scents, and arrange them by your bed. Aromatherapy relieves stress, helps you sleep and is extremely pleasant. Lightly fragranced lavender oil is especially effective for easing you into sleep.
If insomnia is giving you grief, stop all liquid intake around three hours prior to calling it a night. Hydration is important, but drinking too close to bedtime means you have to go to the bathroom. This can really help your insomnia take hold, so avoid liquid for several hours prior to bedtime.
Eating a huge meal before bed is not wise, but going to sleep hungry isn’t either. Crackers, fruit, or other carbohydrates can help with sleep. This can help release serotonin to help the body relax.
Avoid your bedroom unless you are dressing or sleeping. If you have fights there, or use your computer there, the room will become ingrained in your brain as a place where activity should happen. You can retrain your brain to consider it only a place to sleep by only sleeping there!
There is a direct link between exercise and better sleep. But, you should avoid exercising before bed time. Stop exercising at least three hours ahead of when you hit the hay so you aren’t over stimulated.
While television should generally be avoided if you are battling sleep problems, think about turning on classical music. Many people swear that classical music helps them sleep. Classical music is very relaxing, soothing and will help you go to sleep.
Avoid worrying at bedtime. Some people find that setting aside a brief period of time each day for mulling over their problems helps with stress-induced sleeplessness. Mornings and afternoons are ideal. It is common for people not to sleep well due to an active brain that refuses to switch off. Why not schedule the time to do this earlier so that it doesn’t disrupt your sleep. This way, you will not have the problem solving pressure when you are trying to sleep.
Not all the tips listed above will be the right match for you. This is the reason for trying more than one. Insomnia is a temporary condition; stay persistent. Actively searching for insomnia remedies makes it much more likely that you’ll start getting the sleep you need so badly.