If you’ve been struggling with insomnia, you know how hard it is to get to sleep. Many people struggle to fall asleep once they’ve laid down. If you are among them, this article is for you.
Create a sleeping routine. Your body will get tired at the correct time if you keep going to sleep at the same time. If you instead attempt to sleep at different, random times of night, you will make it harder to sleep.
Get up a little earlier than you normally do. An extra hour of wake time at the start of your day might be the edge you need to fall asleep near the end of your day. Figure out how many hours constitute the ideal amount of sleep for you, and then go with that consistently.
Don’t drink or eat food near bedtime. Liquids will cause you to need to use the bathroom in the middle of the night, and eating causes your digestive system to be stimulated. Eat your last snack, and small drink, at least two hours before you plan to retire for the night. Dreaming can be caused by late night snacks, as well.
Try aromatherapy for insomnia. Candles, fragrant wax warmers or even fabric sprays, all in soothing lavender or fresh cotton, all have relaxing properties. Aromatherapy will relieve stress and help you get over your insomnia. Light scents, such as lavender, will help you drift off to sleep.
Tryptophan, which aids in sleep, is present in a number of foods. You may find sleep comes more easily if you have a few tryptophan-containing foods before going to bed. Turkey, eggs, cashews, heated milk and cottage cheese all contain tryptophan. Cold milk will not work, so make sure it’s warm or hot.
If you can’t have dairy, warm milk can’t help you. You might even want to drink a cup of tea. Herbal tea has soothing natural ingredients. Talk to a nutritionist about the best blend to choose.
You want your bedroom to be very quiet and dark. Even a little bit of extra light can make sleep elusive. If you have noise going on in your home you should try to rid yourself of it. If you cannot control some of the noise that isn’t coming from your home, then use some ear plugs or get a CD to listen to.
If you have a soft mattress, think about switching it out. Your body needs support to sleep well. It will also allow you to wake up in less pain. A good mattress can be costly, but it’s worth it.
Although you never want to eat a large meal right before going to bed, you don’t want to go to bed hungry either. A high carb snack, such as whole wheat crackers, will help you fall asleep. It allows serotonin to flow through your body, aiding in relaxation.
As you now know, you just need to use some of the tips above to help you relax and sooner or later you’ll likely fall asleep. While insomnia is difficult to “beat” and can harm your health, you can change the situation. Keep these tips in mind to get to sleep fast.