Having Trouble Sleeping? Read These Insomnia Tips
When you put a baby down in its crib, it sleeps peacefully. You watch their chest lift and fall, while their face looks like that of an angel. What happens when that baby grows into an adult who faces insomnia? To end the suffering which comes from not sleeping, check out the tips which follow.
Insomnia Health Tips
If you are suffering from long-term insomnia, consult your doctor. Ask if any of your regular medications could be interfering with your sleep schedule. Never take over-the-counter medications to help you sleep because you may become dependent on them. Your goal should be to fall asleep on your own every night.
Get out into the sunshine every day. Seeing the natural light of the sun allows your body to differentiate between daytime and nighttime. It also helps your body produce melatonin, which helps your body maintain a regular pattern of sleep. Without an adequate amount of melatonin, your body may not be able to regulate proper sleep-wake patterns.
In the evening, just before bed, run a bath. Warm water is a great way to help yourself relax and get ready for sleep. However, be careful not to overdo things. If you spend prolonged periods of time in hot water, your body may actually experience some negative effects, making your situation worse.
If you want to experiment with an OTC sleep remedy, consult your doctor about the safety of doing so. This is especially important if you are going to take it for an extended period of time. You might learn that it is okay to use occasionally, but can do damage when used long-term.
Do not sleep on your stomach. Doing so makes it difficult for you to sleep well because it causes pressure to be placed on your lungs. As a result, you will not breathe as deeply during the night. In addition, it could cause you to have back and neck issues.
If you suffer from insomnia frequently, try using aromatherapy to soothe you to sleep. Scented oils, such as lavender, are particularly relaxing, and are known to help with sleep. Try dabbing some on your pillow, or wearing some lavender body spray to bed. You can even make lavender sachets to keep on your night table.
If you plan to take a bath before bed, be sure it is at least two hours before your head hits the pillow. Baths can actually stimulate you, so you shouldn’t take them right at bed time. Also, try not to stay in for longer than 20 minutes to have the best results.
You may be deficient in tryptophan, which could keep you awake. This nutrient can be found in cottage cheese, turkey and tuna, so try to add those to your bedtime snack. A 5-HTP supplement can be very beneficial too. Sleep is aided by serotonin and this can be created by the tryptophan.
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.
More at: Quotes on drugs abuse | Slang for drugs
Don’t drink alcohol to help you sleep. While alcohol is a depressant, and can make you sleepy, after the alcohol has metabolized your body feels awake again. If you drink moderately in the evenings, make sure you leave about two hours for the alcohol to metabolize fully. Then try warm milk.
If you find you wake up short of breath or in a panic, talk to your doctor about attending a sleep clinic. It is possible that you have sleep apnea, a condition where your airflow is cut off during the night. There are simple solutions for this condition which can give you the sleep you deserve.
Use an alarm so that you can wake at the right time. If you get way too much sleep at night, you will probably have issues when you want to get to sleep the next night. An average adult should get between 6 to 8 hours of sleep each night.
To teach your brain that bed means sleep, you shouldn’t do anything else there. If you watch television, do work, read a book or fool around, your mind will think that bed is a time for stimulation. Use it for sleeping only and your brain will learn that rest comes when you lie down.
Once you are lying in bed and you cannot fall asleep, it is not a good idea to wait there idly while waiting for sleep to come your way. The best thing to do is to get up and do something relaxing to help you feel a bit more drowsy.
For your afternoon snack, avoid eating foods which are processed. Instead, eat some fresh fruit, yogurt or nuts. This will give you the energy boost you need without leaving you crashing or affected by high levels of sodium. Both situations can cause you to have trouble falling asleep at night.
PMS can cause insomnia. Speak with your physician about what you can do to deal with issues related to your period. If you are able to control it, or even possibly end it, then you might cure your insomnia.
Minimize your intake of caffeine if you are having difficulty sleeping or are struggling with insomnia. Caffeine can remain in your body and disrupt your sleep patterns for up to a day. Too much caffeine not only makes it harder to go to sleep, but can make you wake up more frequently at night.
Try not to smoke any cigarettes or use any other products that contain nicotine too close to bedtime. Many people get an endorphin rush when the nicotine hits their blood stream. This is not what you want to happen to you while you are struggling to get a little shut-eye.
Don’t think too much about sleep if you have trouble at night. While you do want to fall asleep if you suffer from insomnia, thinking about it too much can cause stress, making the problem worse. Instead of thinking about sleep, think about steps to take to feel more relaxed. Then sleep will come naturally.
Amazingly enough, certain medical conditions can even cause a baby to face insomnia. Sadly, they suffer just as much as you do when you can’t sleep at night. Thankfully, there is a solution for both you and baby which will work. Use these tips and turn your sleeping habits around.
