Simple Secrets About Insomnia You Need To Know

Insomnia can be a very serious condition. It isn’t just a matter of being tired. It can lead to impaired mental function and a loss of concentration. In more serious forms, insomnia can even make physical conditions worse and cause accidents. So use these tips below to help you get some healthy and refreshing sleep.

If you have trouble with insomnia for any length of time, consider getting a new mattress. Look for one that is firm without being hard, as these are the most conducive to sleep, and provide you with the most support. Mattresses are the cause of insomnia in many cases, but people just don’t realize it!

Be aware of your bedroom temperature. Rooms that are stuffy or hot are very uncomfortable to sleep in. That will make sleep harder. Put your thermostat on 65 for the best sleeping conditions. Add some blankets that can be removed so that you’re in a comfortable temperature.

If you have trouble with insomnia for any length of time, consider getting a new mattress. Look for one that is firm without being hard, as these are the most conducive to sleep, and provide you with the most support. Mattresses are the cause of insomnia in many cases, but people just don’t realize it!

Many people who suffer from arthritis pain also have insomnia. The severe pain can keep you up all night. If you have this problem, try some relaxation exercises, a hot bath or ibuprofen just before bed to ease your pain and make it easier to sleep.

Keep a sleep diary, if insomnia has become a major problem in your life. Record what time you go to bed and get up, as well as how long (approximately) it took you to fall asleep. Log meals, beverages, exercise and any major events that may impede sleep. Use the information to narrow down causes for insomnia and to find a workaround.

Stop taking naps. If you take a nap during the day, you are going to have a harder time going to sleep and staying asleep at night. When you cut out your nap, you will find that you have a better time remaining asleep when you go to sleep for the night.

Some people have trouble staying asleep at night because they drink liquids before they go to bed. This causes them to have to get up during sound sleep and use the restroom. You should try your best to limit your fluid intake for two hours before your bedtime. This will help you stay asleep during the night.

Turn your bedroom into the perfect sleep environment. Block out all light, including the little LEDs which seem to be on everything. A small square of black electrical tape can do the trick. Next, block out noise or cover it up with a running fan or white noise machine.

Take note of what medications you on. Certain medicines can interfere with sleep. Examples include anti-depressants like Zoloft and Prozac. Blood pressure medicines can also have an adverse effect on sleep. Write down all your medications and ask your doctor if one of them could be causing you sleepless nights.

While you are trying to sleep, visualize a scene that you find peaceful. It might be ocean waves, summer breezes or a gentle snowfall. Picture every detail, from the grains of sand to the petals on the flowers to a single snowflake.

Eating near bedtime can help you feel drowsy, but do it a few hours before your head hits the pillow. If you eat and then lie down, you may find the food makes its way up your esophagus, causing heartburn, or that it leaves you feeling bloated and uncomfortable.

The body is controlled by the circadian clock which keeps our cycles going 24 hours a day. To get this clock back into the right pattern, you must keep to a strict schedule. Go to bed at a certain time nightly, and get up at a certain time, and your body will learn to obey.

Avoid eating or drinking things that have caffeine in them when it is close to bedtime. To be on the safe side, you should do them no less than six hours before. Caffeine is a stimulant and it will keep you up for far longer than you would like, so drink decaffeinated versions of your favorites as bedtime approaches.

If your insomnia is the result of stress, look into kava. This is an herb that is known to reduce stress levels, allowing folks to easily fall asleep. Only take this supplement with your doctor’s prescription as it can cause liver dysfunction in some people.

If there are pets in your home, keep them separate from your sleeping area when battling insomnia. They may cause you to get excited, which makes it harder to sleep. You may feel sad about sending your animals away, but you have to do it to get the sleep you need.

Smoking can cause you to become highly stimulated, so having a cigarette near bedtime is a major no-no for the insomniac. In fact, the best way to get a good night’s sleep is to quit entirely. While it may leave you restless at first, after a few weeks you’ll get a good night’s sleep again.

Only use sleep aids when it is absolutely necessary. Many people have developed an addiction to these products. The best way to avoid an addiction is to only use these products short term. You should not use these products more than one or two nights per week for best results.

Don’t go over things again and again in your head when you are trying to fall asleep. If you can’t stop the thoughts in your head, write them down. Often they are the solvable problems that cause stress during the day. Try to take care of those issues then so you can sleep better at night.

As was already mentioned, your whole life can be impacted by insomnia, and not in a good way. But, when you do your research and gain some knowledge, it is a disorder that can be combated. Put the tips above to good use and get a better night’s sleep from now on.