Do not use your bedroom for any activity other than sleep. Working at a desk in your bedroom is particularly bad for insomniacs. Do not keep exercise equipment, computers, even iron and ironing board out of the room. Replace them with relaxing items, such as soft lighting, candles or soothing music.
Get in the habit of not sleeping in, even on the weekends. Sleeping for longer periods of time than you are used to can throw your entire sleep schedule out the door. For people that experience insomnia, this can kick it into high gear. Instead, set the alarm for the same time that you need to get up for on the weekdays.
Do an activity in your brain like counting sheep. Yes, it’s an old wive’s tale, but technically it can help you fall asleep. It’s a brain numbing experience to slowly count those sheep, and that can help your body relax. It may seem silly, but give it a try to see if it works for you.
Avoid sleeping on your side. To get a good night’s sleep, rest on your back instead. If you simply can’t fall asleep that way, try going to bed on your right side. The left side should be avoided as it causes your liver and lungs to push up on your heart.
Use your bed for sleeping and not much else. If you get in the habit of watching television or reading in bed, for example, your brain will not associate your bed with sleeping. This will make it more difficult to wind down in the evenings and could possibly exacerbate your insomnia.
If you find you wake up shaking in the night, but a thick blanket doesn’t help, have a glass of warm milk before you hit the hay. Milk contains nutrients which keep your blood sugar level overnight, and this can save you from that horrible shaking you are experiencing.
Avoid the consumption of fluids for about three hours prior to going to bed. An intake of too many fluids will cause you to urinate constantly throughout the night. Getting up frequently to urinate will disrupt your sleep. All fluids should be consumed early in the day and avoided when bedtime nears.
Think of sleep as winding down the engine of a motor. You should not try to go to sleep immediately. Set up a routine that prepares you for rest. Brush you teeth, get your clothes ready for tomorrow. Then turn the lights down and read a little, letting your body wind down in the process.
Keep your bedroom at a cool temperature to give yourself the best chance for restful sleep. A drop in body temperature is an evolutionary signal for you to go to sleep. Try a warm bath before you turn in as well. The temperature of your room should be about 65-70 degrees for optimal rest.
If you are having a hard time falling asleep at night, take time to look at what you are consuming throughout the day. See if there is anything that contains caffeine. Some people are very sensitive to it and can not have anything such as coffee, soda or chocolate after one in the afternoon if they plan to go to sleep at a reasonable hour.
Try to keep things that are distracting out of the bedroom area. This only makes it more difficult for you to get to sleep. This means that computers, televisions and other electronics should not be in there. If they must be there, turn them off as soon as you are ready to hit the sheets.
Restrict your sleeping time only to the night to help you sleep continuously. That means no naps and no sleeping in. Go to bed at a certain time, stay in bed no longer than seven hours, and get up on time. Your body will learn that this is the only time it can sleep and give you the rest you need.
Incorporate some carbohydrates in your dinner or nightly snack. Carbohydrates increase your blood sugar when eaten. However, when your body begins to produce insulin in response, this will elicit drowsiness. Do not over indulge with snacks though. Too much snack at night can have the opposite effect. Keep it light and at a time that will give your body time to process it.
If you’ve tried everything else for your insomnia, why not consider self-hypnosis? Talking yourself into a state of sleepiness can mean falling asleep much faster. You could also play recordings of a hypnotist which are geared to this purpose. The repetitive words in a calm voice should help you work around the insomnia.
Cognitive behavioral therapy and hypnosis are two techniques that may help you get the rest you need. A cognitive behavioral therapist can help you understand the reasons why you don’t sleep well. You will learn how to create a peaceful sleep environment and strategies for dealing with stress so you’re not so anxious at night.
Seek hypnosis treatment to help reduce the affects of insomnia and go to sleep faster. Hypnosis will get down to the bottom of your psychological side effects that could be causing your condition. Find a good doctor in your area that can perform this procedure to help combat the effects of insomnia.
Tonight is the first night that you should put some of the great advice from this article in order to be proactive about insomnia. The more you put the advice into action, the better off you will be. You may not see a change immediately in your insomnia, but you should not give up.