Insomnia can wreck your life. The inability to sleep at night doesn’t just cost you the next day, but the psychological impact of not being able to sleep can haunt your confidence for days further. To learn some effective tips, tricks and techniques you can use to get a full night sleep, keep reading.
If you constantly battle with insomnia, your clock may be partially to blame. Could they be distracting you? Don’t have bright clocks near your bed or clocks that tick.
Don’t automatically reach for prescription medicine when you can’t fall asleep, as this can quickly become a dangerous habit. Insomnia is often temporary or simply due to something stressful going on in your life. Try other things first, like warm milk or a bath, and make sure you get an okay from your doctor before trying the heavy stuff.
If you are being awakened by noises, you may not even know it is happening. They may be so quick that you wake up and hear nothing, so you don’t know why you’re waking up at all. Consider putting a recorder in your room to see if this may be the problem.
Even if you are very tired, resist the urge to sleep in on the weekends. If you let yourself rest for an extra hour or two, you could mess up your sleeping schedule for the week. Once you wake up, get out of bed. Do not allow yourself to fall back asleep or to stay in bed for a while.
If you plan to take a bath before bed, be sure it is at least two hours before your head hits the pillow. Baths can actually stimulate you, so you shouldn’t take them right at bed time. Also, try not to stay in for longer than 20 minutes to have the best results.
If you want to sedate yourself without taking sleeping pills and feeling like a zombie in the morning, try a cookie. Sugar eaten 30 minutes before bed time can actually cause you to become tired. You can also try honey in hot water or on a piece of toast for the same effect.
Try keeping a sleep journal to track your insomnia. Write down each thing you have tried, and whether it worked or not. Keep a list of nights when you were particularly stressed out, and if you had insomnia at night. Keep track of activities, such as exercise that may affect your sleep. Soon, you may see patterns, or habits you can change to get your sleep routine back on track.
Introduce a nightly ritual of quiet time before bed. Television, smartphone and tablet use are common for many people as they prepare to sleep. These devices can create over-stimulation in your brain and prevent the proper shutdown needed for rest. Avoid these devices and opt for a good book or writing in a journal.
Now that you have read this article, you should be armed with a few ideas about how to defeat insomnia that you did not previously have. Apply each one of these ideas to your best ability. With them, you can get the deep peaceful sleep at night that you deserve and need.
He is a fitness coach, musicologist and ethnomusicologist. He is a National Fitness Trainer, in Indonesia, and University Professor, Emeritus of the Department of Composition and Theory, the College of Music of the University of Jakarta Indonesia.