Is there a one-size-fits-all treatment for insomnia? Unfortunately, nothing like that exists, but things are available that really can help. Continue reading to learn some helpful tips you can use when sleep is not your friend.
Thirty minutes before bedtime, turn off your computer and your TV. Electronic devices such as these are stimulating. Turn these off earlier so you can focus on relaxing and falling asleep. Be sure you’re not dealing with the TV or the computer past certain times.
Turn off your computer and television a half-hour before bedtime. Both devices can be tremendously stimulating. Shutting them down helps you prepare your body for rest. Make it a rule to avoid the computer and television past a certain hour.
Like children, adults benefit greatly from creating personal bedtime routines to be performed every night. Try taking a warm bath, listening to soothing music or practicing some deep breathing exercises. Do this at regular times to let your body adjust and know when it’s time to sleep.
Sleep enough to make sure you feel rested. Don’t try to sleep longer to make up for the past, or to make up for sleep you will miss in the future. Sleep until you feel rested every night. It does not make you more rested when you sleep extra hours on another day.
Leave tablets and laptops out of the bedroom. It’s sometimes hard to keep these things out of your bed, but know they may keep you up. If you deal with insomnia, do yourself a favor and shut the gadgets off sixty minutes or more prior to bedtime. Give yourself plenty of opportunities to calm down.
Everyone falls asleep better with regular bedtime routines. It’s a good idea to include plenty of calming activities, like playing some soothing music, taking a warm bath, or doing some deep breathing exercises. Keep a regular routine to help you sleep better.
It’s hard to sleep when you aren’t actually tired. If you sit at a desk and are not physically active, try to incorporate more movement into your time at work and school. The more exercise that you can fit in, the sleepier you will feel at bedtime.
A lot of people that have arthritis are also dealing with insomnia. This is because arthritis can be very painful and interferes with sleep. Try some relaxation techniques, a hot bath or pain relievers before going to bed to help you fall asleep.
Try getting a new mattress if your mattress is too soft. A nice firm mattress will help support your body while you sleep and you can fully relax. In addition, your whole body will feel better when it wakes up after sleeping on a supportive surface. A good mattress can be costly, but it’s worth it.
Use your bedroom only for bedroom habits. Fighting, using a computer, or the like can make your brain view the room as the place for those activities to occur. You are able to retrain your brain into thinking that it is only a place for sleep.
When you are trying to get over insomnia, you should not force yourself to sleep. Instead of just trying to go to sleep at a set time, focus on only going to sleep when you’re tired. It seems contradictory, but a lot of people try to force themselves to sleep when simply waiting a bit can help.
Don’t “make” yourself sleep if you aren’t ready. You may benefit from just heading to bed when you are physically tired. Adopting a more regular schedule will help you get rid of your insomnia but you should not force yourself to go to sleep if you are not ready to.
Exercise will help regulate the body, making it easier to sleep more; however. don’t exercise close to bedtime. Morning exercise is great, too. Exercising before bed can actually make you stay up longer. Instead, you want to be relaxed.
As you can see, there are things you can do to get a good night’s sleep. It will help you get to sleep faster and stay asleep longer. When you wake up refreshed in the morning, you’re going to appreciate what this article has done for you.