Out of all sleeping disorders one can have, insomnia is one of the worst. I have it and when it is in high gear its horrible! The fact that you are unable to sleep can affect you, both physically and mentally. However, rather than letting insomnia take over your life, you need to fight against it. I have found that following these tips can help.
About three hours before bedtime, avoid all stimulants, such as caffeine, tobacco, alcohol and certain medications. Caffeine effects can last for up to six hours, and alcohol, while sedating at first, can cause frequent wakefulness. In addition, although herbal tea is recommended for sleep, black tea is not. Certain medications, such as for asthma, are stimulants as well. Check with your doctor to see if you can substitute, or make a different schedule.
Don’t do other things in your bed, other than sleep. This means no television watching, reading, or doing any sort of puzzles before bed. All of these things can stimulate your brain, and that can trigger insomnia. When sleeping is the sole function of the bed, you’ll be more likely to get the rest you need.
If you are having trouble sleeping, have your doctor run some tests. A simple blood test can detect your levels of magnesium and calcium. Both of these minerals are important for sleep. Although you can take dietary supplements, it is better if you can get an adequate amount of these minerals from dietary sources.
Get enough exercise. Exercise can help you cut stress by releasing endorphins into your system. That can help you sleep more deeply at night. However, avoid exercise within 3 or 4 hours before bed, because endorphins can keep you awake if you exercise too close to your bedtime. Exercise also helps with stress. Many people face stress and tension throughout the day. Without a good release, these feelings can compound as bed time draws near. Set a regular schedule of walking, running or exercise for a short time each day, that can relieve these tensions and allow your mind and body to unwind properly.
Create a ritual for bedtime and never deviate from it. Include bathing, brushing your hair and teeth, changing and settling into bed. If you do the same thing night after night, your body will learn that it means sleeping time has come. This will help you fall asleep quickly and stay asleep, too.
Bright lights from your computer screen, cell phone and television can cause insomnia. They stimulate the brain the same way as being outdoors on a sunny day. This makes your brain think that it is daytime. At least an hour before you go to bed, turn off these electronic devices and give your brain a chance to adjust.
In conclusion, having insomnia can really take a toll on a person; both their physical and mental well being can be greatly affected. But, this does not need to be a disorder that you have to deal with. Put the tips above to good use, get a set schedule, and hopefully this will help.