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Insomnia Tips to Help You Get to Sleep
from:With insomnia affecting millions of Americans, people are always looking for ways to get a good night's sleep. Before turning to that prescription medication, here are some insomnia tips which might help you.
Caffeine, Alcohol and Exercise
Try not to take a nap during the day. This is confusing to your body and any sleep you get during the day might take away from sleep at night. Put a limit on your caffeine and alcohol intake. A morning cup of coffee is probably okay but drinking coffee all day long can put way too much caffeine in your system. Alcohol may initially have a sedative effect but it will interrupt your normal sleep cycle. Avoid smoking since nicotine acts as a stimulant which increases your metabolism. Exercise is important but if you suffer from insomnia you probably need to think about getting your exercise early in the day.
Mattress, Pillows and Temperature
Here are some more insomnia tips which you can do to change the environment where you sleep. Sleeping on the right mattress can help promote healthy sleep. If you share your bed with your mate it is important for you to have a mattress which is big enough for you to be comfortable. Therapeutic pillows are more comfortable because they support the neck and help keep it aligned with the spine. Use your bedroom for sleeping or intimacy. Don't have your computer in you bedroom because you will equate that space with work or activity. Cooler temperatures help you sleep better. A great insomnia tip is running a ceiling fan that will help keep the temperatures down and provide a comforting noise to sleep by.
Routine, Food and Drink
If possible try going to bed at the same time each night and getting up at the same time each morning. Do something that you find relaxing before you go to bed. For some this may be reading or practicing some deep breathing exercises. Avoid large meals before bedtime. If possible you should eat at least two hours before you plan to retire. If you want a light snack before going to bed you should keep it simple such as a glass of milk and some crackers or even try a bowl of cereal.
Keep a journal of your activities and how you sleep after each activity. Record what you had for dinner and any medications which you have taken. Take a look at you mood when you went to bed such as being happy, sad, depressed, etc. Write down a few insomnia tips that you want to try then jot down the results you had with each tip. With a few minor changes you might find those insomnia tips will help keep the sleeping pills away.
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