Simple Tips For Insomnia Help
If you have noticed bags under your eyes and have been a bit moody lately due to lack of sleep
, you may be in good company. Insomnia is one of the most common health complaints doctors hear today. If you have been pining for some quality shuteye, some basic changes in routine may help you get back to an acceptable sleep pattern.
Insomnia is a broad term indicating sleep dysfunction and can describe anything ranging from trouble falling asleep to chronic conditions that make it impossible to sleep more than a few hours each night. Insomnia can be related to a wide range of underlying problems from the innocuous worn-out mattress to more serious health issues, like sleep apnea, which can be life-threatening. The best course of action for any persistent sleep troubles would be to speak with your doctor about possible causes and solutions.
Establish a Routine
A good way to signal to your body and mind that it is time to wind down is establishing a before-bed routine. Simple steps like turning down the lights, having a before-bed shower and relaxing with some music or a book can set the stage for a seamless transition into sleep. Do your best to keep sleep and waking times regular even through the weekend to reinforce your bodys natural circadian rhythm.
Avoid Food and Other Vices Before Bed
To get the best nights sleep possible, avoid eating at least two hours before bed. Even light meals and snacks just before bedtime can throw a wrench into the sleep cycle. Likewise, try to avoid consuming stimulants including caffeine, nicotine and alcohol. Caffeine should come off the menu about eight hours before sleep and alcohol, though often used as a sleep aid, actually interrupts the sleep cycle. Often when heavy smokers go to sleep, they begin to experience withdrawal symptoms and are forced to wake up to satiate their cravinganother great reason to stop smoking.
Make Your Bedroom a Sanctuary
To increase your chances of falling asleep quickly and staying asleep, it is a good idea to reserve your bedroom for sleep only. Create a relaxing environment in your room by keeping it clean, quiet and a bit cooler than the rest of your homea drop in body temperature is another physiological hallmark of sleep. Use heavy drapes if necessary to cut down on light pollution and avoid keeping a TV in the room. If it is impossible to avoid working in your room, do it somewhere away from the bed. When your bed becomes associated with work, lying down to sleep can trigger some decidedly counterproductive thoughts.
Get a Better Mattress
An obvious element to sleeping well can be your bedding materials. Since you spend a third of your day there, your mattress is a luxury worth splurging on. The ideal mattress varies from person to person, but is always perfectly complimented with a supportive pillow. Be sure to replace pillows if they have lost their shape or firmness.
Exercise
Getting regular exercise on a daily basis is a great idea is a great idea in general, and one of its many benefits is making it easier to fall asleep and stay asleep at night. Aerobic activity is the best, but any type will help. Be sure, however, to keep workouts several hours before your bedtime so your body can calm downthe increased activity will make getting to sleep more difficult.
Try not to Stress About Sleep
Being self-conscious about getting to sleep can often be the trigger to a bout of insomnia. If you find yourself just as awake as when you laid down 15 to 20 minutes later, get up and do something else for a while and try again later. Agonizing over your wakefulness will only build up tension and stress, making sleep harder to come by.
Sleep Aides
Over-the-counter sleep aides like pills and other supplements should be used sparingly and only as a final option for treatment. Speak with your doctor before trying anything new, especially if you are currently taking any other medications. If a sleep aide is necessary, your doctor can prescribe a medicine better suited to your needs. Keep in mind, however, that most sleep aides can become addictive rather quickly.
In many cases, insomnia acts as a symptom of a different problem. If your insomnia becomes more than annoyance or fails to respond to changes you make, it is highly advisable to speak with your doctor about the problem.
In an increasingly connected and sleepless society, the fact remains that a good nights rest every night is a crucial element to good health. Make getting the sleep you need a priority and reap the benefits by starting each morning refreshed and ready for the day.
by: sef123
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