Insomnia and related sleeping disorders are part of an increasingly troublesome epidemic. Thankfully, there are ways to move past these problems. By simply altering your routine, environment, or habits, you can improve the way you sleep.
The most commonsense approach to improving your sleep is establishing a sensible sleep schedule. Gradually adjusting your bedtime so hitting the sack earlier becomes a habit will ensure better rest and improved overall health. Avoid staying up past midnight, as night owls have a much tougher time getting the proper amount of sleep. Another way that you can make it easier on yourself to fall asleep faster is to set aside time to decompress. If you consistently meditate, pray, or even walk through your house locking doors and checking children, you are notifying your body that it is time to end your day.
It is also easier to rest if your room is a peaceful haven. Don't let your bedroom double as an office, hobby room, or workroom. Your bedroom is only for marital intimacy and sleep. Televisions, computers, and phones are not conducive to a relaxing environment. Eliminate all items with lights or sounds that affect your sleep.
As you get ready for bed, turn off the television and any electronics since they only serve to stimulate your mind. These devices can trigger your body to wake up instead of get ready for sleep.
Without exception, avoid any form of stimulant in the afternoon. Caffeine and sugar have an agitating effect hours after consumption. Similarly, avoid alcohol and nicotine in the afternoon and evening. They often make you feel calm for the moment, but the latent effect is rousing. Avoid heavy meals, spices, high fats, and salt two hours before bed, since they raise metabolism and blood pressure.
Avoid stress, conflict, disturbing programs, and financial concerns before bed. A sure ticket to insomnia is stressing about insomnia, so don't fret over your sleep issues.
How you spend your day often affects how pleasantly you pass the night. Exercising in the morning or afternoon encourages better nighttime sleep. Calming, soothing exercises, such as stretching or strolling, are effective for soothing away the day's tension immediately before bed. All intense workouts, however, should be performed earlier in the day, since they energize the body.
If you get tired during the day, indulge in a short 20-minute power nap. Your body will get its second wind and you'll be able to make it to bedtime. A small bit of sleep during the day will not cause you to stay awake at night.
Instead of relying on artificial drugs to help you sleep, consider using herbal sleeping aids. While herbs are powerful and can affect your body, they have far milder side effects, if any, than drugs. Try lemon balm, kava, or melatonin. Hot tea, lavender, and hops provide scents that can assist you with relaxation.
Just as there are meals that can prevent you from sleeping, there are also meals that can help you sleep better. Some dietary sleep aids include pineapple, eggs, bananas, and peanut butter, among others. Needless to say, a healthy diet will also go a long way in improving your sleep. Calcium and magnesium will relax your muscles, allowing you to rest more fully. Some vitamin deficits seriously affect sleep. Be sure to eat a well-balanced, natural diet combined with supplements to meet all your nutritional needs.
Sometimes the solution to fighting insomnia is to stop fighting it. Rather than attempting to make yourself fall asleep, try moving to another room for a while to reset your sleep cycle. This does not mean that you should resume work in the middle of the night. Leave the lights off as well. These serve as triggers that tell your body to wake up instead of sleep.
Restoring your normal healthy sleeping patterns might take a few weeks or months to achieve. Try not to become discouraged during this period, and avoid falling back into your old habits. The natural method really does improve your sleep. If, however, your insomnia appears to be worsening or persistently remains unresolved, then you might need to see a doctor.