How To Reduce Insomnia And Sleep Better At Night
Insomnia is a very problematic symptom that if not treated can severely worsen. There are however a few things you can try to see if they will help. Here is a brief rundown on a few ideas you may want to try.
Be sure to use the bed for what it was created for...sleep. When you start doing other activities in your bed like watching movies, TV, checking your email, eating, and chatting on the phone it becomes ingrained in your head that you need to do something other than sleeping when you lay down to rest. Do those other activities in any other room than your bedroom. Over time your body will start to get the hint that the bed means rest and you will naturally be able to sleep better when you lay down in your bed.
Set a designated time to wind down and go to bed at the same time every night. This way your body will naturally start feeling tired at that time after it gets used to it. And try to relax yourself at least 90 minutes before you are going to go to bed. Take deep breaths and lay down. Make sure you don't over stimulate yourself by working and being engaged in anything. Again, don't be tempted to watch that TV in bed. Get it out of your room and try reading a book instead.
Maybe the best thing you can do to ensure that you sleep at night is exercise during the day. A brisk hard workout should tire you enough to make you sleep at night. I found that it works immediately the day you start doing it, but it especially works if you exercise daily. The trick here is to make sure you workout in the morning and not at night before you go to bed.
It should go without saying but some people need to be told over and over...don't drink caffeine at least 6 hours before you go to bed. You may want to avoid caffeine altogether. The same goes for any type of stimulants that are designed to keep you awake. Cigarettes, energy drinks, and even tea should only be taken in the morning and never before you attempt to sleep.
Using this advice and tips overtime should work to help you get better and more sleep at night. If you have tried all of the above tips to no avail and are in desperate need of sleep help, please by all means contact a professional for help. Talk to your doctor and ask them about how a sleep study may benefit you.
Be sure to use the bed for what it was created for...sleep. When you start doing other activities in your bed like watching movies, TV, checking your email, eating, and chatting on the phone it becomes ingrained in your head that you need to do something other than sleeping when you lay down to rest. Do those other activities in any other room than your bedroom. Over time your body will start to get the hint that the bed means rest and you will naturally be able to sleep better when you lay down in your bed.
Set a designated time to wind down and go to bed at the same time every night. This way your body will naturally start feeling tired at that time after it gets used to it. And try to relax yourself at least 90 minutes before you are going to go to bed. Take deep breaths and lay down. Make sure you don't over stimulate yourself by working and being engaged in anything. Again, don't be tempted to watch that TV in bed. Get it out of your room and try reading a book instead.
Maybe the best thing you can do to ensure that you sleep at night is exercise during the day. A brisk hard workout should tire you enough to make you sleep at night. I found that it works immediately the day you start doing it, but it especially works if you exercise daily. The trick here is to make sure you workout in the morning and not at night before you go to bed.
It should go without saying but some people need to be told over and over...don't drink caffeine at least 6 hours before you go to bed. You may want to avoid caffeine altogether. The same goes for any type of stimulants that are designed to keep you awake. Cigarettes, energy drinks, and even tea should only be taken in the morning and never before you attempt to sleep.
Using this advice and tips overtime should work to help you get better and more sleep at night. If you have tried all of the above tips to no avail and are in desperate need of sleep help, please by all means contact a professional for help. Talk to your doctor and ask them about how a sleep study may benefit you.