Dealing with insomnia is a constant struggle. Not getting enough sleep through the night causes problems throughout your day. It decreases your productivity and leaves you feeling exhausted all day long. Make use of these simple tips to get a better night’s sleep and feel good all day long.
Your pituitary gland produces melatonin which helps regulate your sleep. When the pituitary gland does not receive enough sunlight to produce vitamin D, you will have trouble falling asleep at night. Try to get about 10 or 15 minutes of sun every day so that your pituitary gland can work properly and help you fall asleep.
Darken your bedroom and block all noise. Even artificial lighting might stop your body from resting properly. Any type of sound within the house should be dealt with. If you cannot control some of the noise that isn’t coming from your home, then use some ear plugs or get a CD to listen to.
If you are unable to sleep due to noise, a common problem in people who work nights and attempt to sleep during the day, consider wearing earplugs to bed. Sometimes you just can’t get away from the noises of daily life, but earplugs can help you to ignore them as you rest.
Read about the side effects and dangers of sleeping medications before deciding to take them. Always make sure you speak with a doctor before taking a sleep medication for an extended period of time. Additionally, do your own research about side effects and possible dangers.
Blue light is known to suppress the production of melatonin, the hormone that helps you sleep. Be sure to avoid blue light from things like laptops, tvs, and phones for at least thirty minutes before bedtime. This will help your brain know it’s power down time and not play time.
Make sure that your bed is comfortable. If you have an old bed, the problem may not be insomnia. It might be that your bed is too uncomfortable to have a good time sleeping. Try sleeping in another location, whether that be on the couch or a night in a hotel. If your bed is the culprit, replace it.
To figure out what is keeping you from sleeping, consider keeping a sleep journal. To begin, place something by your bed with which you can count the number of times you wake up. You could put a bowl of pieces of paper next to a jar and drop one in the jar as you wake. Next, keep a journal by writing down what happened overnight and how you feel in it each morning.
If you have trouble falling asleep at night, try keeping yourself on a regular sleep schedule. A regular sleep schedule is crucial if you are having trouble falling asleep. When you go to bed at about the same time on a daily basis, your body will be programed to sleep better and fall asleep quicker.
If stress or anxiety keep you up at night, try out some relaxation techniques. You can try deep breathing, meditation or yoga, or even just taking a hot bath. If you can release all of that tension, you will find falling asleep becomes much easier, even when times are tough.
Spend time each day exercising. Aerobic exercising should be done no less than 4 hours before your bedtime. If you wait until closer to your bedtime, you may cause more difficulty when trying to fall asleep. Early exercise can help to tire you out physically and make it easier for you to sleep when the time comes.
Are you sick and tired of insomnia? Are you ready to get to sleep faster and sleep better the whole night through? Use the helpful advice on dealing with insomnia listed above. Sleeping better throughout the night will have positive affects on your interactions and productivity throughout the day.