Do you know what could be keeping you awake at night? What are the causes of your sleeplessness? Do you want it to go away now? To get the keys to the situation, you need to read the piece that follows and apply the advice it contains.
Insomnia Health Tips
Shut down your television and gadgets no less than 30 minutes prior to sleeping. These devices are designed to stimulate the brain. Once you turn them off, your body will begin to prep itself for sleep. Don’t use these devices late into the night.
Experts suggest that if your insomnia is causing you difficulty, getting out of bed is the best course of action. Avoid getting too frustrated and just counting the minutes away. Get up and walk around or read for a bit, to get your mind off of the obsession of needing to fall asleep. This should help it come more easily.
Some people believe that carbohydrates can help you to fall asleep. A common suggestion is to eat a slice or two of white bread before bed with a cup of herbal tea. The carbs in the bread cause a tired, sluggish feeling that is conducive to sleep, and the tea is relaxing, a good combination.
If you have trouble with insomnia for any length of time, consider getting a new mattress. Look for one that is firm without being hard, as these are the most conducive to sleep, and provide you with the most support. Mattresses are the cause of insomnia in many cases, but people just don’t realize it!
Some sunshine during the day can help you get to sleep during the night. When at lunch, go outside and allow the sun to shine upon your face. Exposure to the sun encourages your glands to make more melatonin, a chemical that will help you fall asleep faster.
Important Talk’s
Fetal Alcohol Syndrome (FAS) is a serious condition that affects individuals from birth to adulthood. In adults, FAS can lead to physical and mental health issues such as learning disabilities, memory problems, and difficulty with problem solving. It can also cause social and emotional difficulties, including difficulty forming relationships and maintaining employment. Treatment for FAS in adults typically involves psychotherapy, medication, lifestyle changes, and support groups.
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Women are more prone to insomnia than men, and menopause could be one of the reasons why. Fluctuating hormones and hot flashes can keep a menopausal woman awake at night. If this is the case, talk to your doctor, and see if hormone replacement therapy might help you sleep better.
If insomnia is plaguing you, it may be time to go and see your doctor. Insomnia can be temporary, but at times there is another health issue involved. Talk to your doctor so that you can rule out the big issues.
Don’t automatically reach for prescription medicine when you can’t fall asleep, as this can quickly become a dangerous habit. Insomnia is often temporary or simply due to something stressful going on in your life. Try other things first, like warm milk or a bath, and make sure you get an okay from your doctor before trying the heavy stuff.
Keep a sleep diary. Jot down what you have eaten before bed, your exercise habits as well as your moods each day. Compare it to how much rest you are able to get. Knowing the things that affect sleep for better or worse helps you make needed adjustments.
Try adjusting your wake-up time if you have a difficult time sleeping through the night. First try waking up a half hour earlier every morning to see if this helps you get tired sooner at night. As you ease into the routine, it’s possible to reverse the process until you achieve the desired times.
Melatonin, a hormone that occurs naturally in the human body at night. Melatonin supplements help some people beat insomnia, but they do not work for everyone. Available over-the-counter in the pharmacy, you can purchase Melatonin in several strengths. This supplement is particularly useful for people who are “nightowls,” and prefer to stay up late.
For the perfect pre-bed sedative, warm up a glass of milk and add a tablespoon of honey to it. The combination of warm milk and sweet honey can help to sedate you very quickly. It also fills your tummy, plus milk has a long lasting effect on blood sugar, keeping you from having hunger pains overnight.
Try doing some yoga or meditation before going to bed. Take your bath, get into something comfortable and then do your yoga or meditation. Both of these can help to clear your mind of stressful things and to relax your muscles so that you are able to fall asleep easier.
Caffeine may give you an instant pick me up in the morning, but keep in mind that high can last as long as 12 hours! That means you shouldn’t have any caffeine after noon, and limit how much you get in the morning as well. Drink no more than two sodas, teas or coffees.
Some insomniacs have found a way to trick the mind into going to sleep. They can do this by telling themselves it’s time to get up. Visualize your reaction to the alarm in the morning. Thinking of morning may be enough to trick your brain into resting.
Insomnia can be caused by many things. Do you have trouble getting to sleep because your mind is wandering to things that you need to do tomorrow or to things that are causing you stress? If so, keep a notebook beside your bed. By putting your thoughts or concerns on paper, you can help clear your mind and probably get a more restful night of sleep.
Don’t drink a lot of liquids right before you go to bed. Doing so means you may wake up numerous times during the night, interrupting your valuable sleep. Drinks like tea and coffee are even worse. Not only do they contain caffeine, a mild stimulant that keeps you awake, they are a diuretic as well.
Have some whole grain crackers a few hours before bed to help you fall asleep. They contain tryptophan, just like turkey does, and this leaves you drowsy once it is digested. They also leave your tummy feeling full and your blood sugar high enough that you won’t wake up feeling hungry.
It is now time for you to utilize the tips you have been given. Over time you will realize that you are sleeping better and feeling a lot more refreshed in the morning. Keep trying different tips, and you will soon have things down to a science.
