If you have trouble sleeping you know what a “nightmare” it can be. You lay awake for hours then wake up feeling tired and unrested.. The chances are you do because almost every one will have insomnia at some point in their lives. In fact, 25% of adults have it at anyone time but there are things you can do for relief.
Below are 8 proven techniques that are effective in fighting insomnia. Not all of them will work for everyone but on this list there should be one that can help you.
Trying A Sleep Aide: Many people avoid trying to take a sleep aide because of the problems associated with the drug filled aides of the past. Now, however, there are all lateral sleep aides such as NightCalm. Made from the African plant called Griffonia, it is loaded with the amino acid 5-HTP.
5-HTP causes the body to produce serotonin. It is that serotonin that sets the bodies natural sleep cycle. It also has other benefits as the body uses serotonin for many things such as mood, appetite control, and to prevent migraines. It also aides in your sex drive.
Don’t Sleep In: This is a hard one to follow but it is important even if you were up late the night before. The body needs to try to stay on its sleep cycle. If you sleep in earlier in the day and you will want to go to bed later that night and you cycle will start to change. Try to keep it regular and don’t let it drift off.
Keep Exercising During The Day: This important when your sleep in normal to make sure you are ready for bed later but it is even more important if you are tired. When you are tired to tend to be less active during the course of the day and then you end up with more energy when it is time to go to sleep so you need to keep active to be able to sleep well that night.
No Napping: It is hard to resist the temptation to nap if you did not get your normal amount of sleep but fight it. That nap now can keep you up later. Surprisingly a little exercise or stretching can have the same immediate refreshing feeling as a nap without keeping you up that night.
Set Your Bedtime: Keep a sleep routine just like you do your meal times. Your body craves routine. Also important however, it to realize you will go through phases of insomnia and sleep only 4 hour a night. When you feel a phase like that just move bedtime back to 4 hours before wakeup time. It will make it easier to return to your old routine when it passes.
Get The House Dark: The body know that dark means sleep. Because of that you should darken the house in the hours before bedtime to help the body start to shut down.
Avoid hunger: If you get hungry during the night you will wake up. To prevent this make sure you have carbohydrates with your dinner. They will help keep the body fueled through until breakfast and prevent you from waking up during the night.
A Little Relaxation: Everyone needs to unwind before they go to bed. There are lots of ways to do it and everybody will have a favorite. For some it is reading while others prefer meditation or breathing exercises. You need to let you mind relax before you try to sleep.