Tips On Sleeping Better
Insomnia blights the lives of many people, leaving them exhausted during the day. This can make it difficult to concentrate at work and make everyday life much more trying than it need be, if only they could sleep well. The fear of not being able to sleep and feeling tired and dysfunctional the next day can be a cause of insomnia itself. It becomes an unpleasant cycle that can become hard to break. It is possible to learn how to sleep well, however. There are quite a few things you can do to improve your chances of getting a good sleep every night.
Although it is not advisable to eat a large meal too late in the evening, as this can prevent you from sleeping as your body struggles to digest the food, a light snack just before you go to bed can help you sleep. Turkey and dairy products may help you sleep as they contain tryptophan. This helps induce sleep naturally. Sometimes a warm glass of milk alone, will help you get to sleep, probably because of its tryptophan content.
Don't drink caffeinated drinks or alcohol for between four and six hours before you want to go to sleep. Alcohol and caffeine can both prevent you from sleeping. Even if you think that, on times, having an alcoholic drink helps you sleep, in fact alcohol disrupts sleep patterns. You are likely to find yourself waking up during the night and be unable to fall asleep again.
Melatonin supplements can help you sleep. Melatonin is produced by the brain's pineal gland and is key to regulating healthy sleep patterns. The body's melatonin levels should rise at night in response to a reduction in light, but especially with our modern use of often bright electric lighting in the home, we don't always produce the melatonin we need. Get into the habit of taking a 1mg melatonin supplement capsule around half an hour before you want to sleep. This should help you go to sleep each night and fall into a good natural sleep pattern.
Sticking to a routine is important if you want to sleep well. Staying up late on the weekends and then hoping to fall back into a normal sleep pattern during the week is unrealistic. Try to go to bed at the same time every night.
Also make sure that you keep a room especially for sleeping that is relaxing and comfortable. Don't watch television in bed or use a laptop computer. This will only help keep you awake. Turn the television, or computer, off in the lounge, or sitting room, and go to bed for the sole purpose of sleeping. Your body will start to pick up on this routine and you should start to feel sleepy once you go to bed. Keep your bedroom fresh and clean too, to encourage good sleep.
Listening to music may help you fall asleep, but it needs to be something relaxing played quietly, otherwise it will probably do the opposite and keep you awake.
Avoid exercising before you want to sleep. Exercise stimulates the body. It stop you from sleeping if you exercise within the last four hours before you retire. Also avoid napping during the day if you want to get a good sleep at night. Dropping off in the day time can destroy your natural sleep pattern and you will probably find it hard to sleep at night.
A relaxing bath can help your body unwind at the end of the day and make you to sleep well. Don't have it too close to bedtime, however, or the rise in your body's temperature may only keep you awake. Have a nice hot bath around ninety minutes before you want to sleep. It is the subsequent drop in body temperature that should help make you feel sleepy.
If you go to bed and are finding it difficult to sleep, don't lie there and toss and turn for hours. Get up for a while and do something that isn't too stimulating. Read a book, perhaps, in low-level lighting - bright light will only stimulate your body into feeling even more awake. If you lie in bed worrying about not getting enough sleep, this can make the problem worse. You can become frustrated and the stress will make you produce adrenaline. This prevents you from sleeping. Once you have been up for a while, taking your mind off things with a book, or magazine, go to bed again and you may find you fall to sleep more easily this time.
Certain herbal products like Valerian and hops are also good for inducing sleep. Drug stores also sell products which can help you sleep if you are desperate. You need to avoid taking sleep aids every night, however. If your body becomes used to them, they will stop helping. Also, pharmaceutical products are not designed to be taken over the long-term.
Consult with your doctor if you consistently find it difficult to sleep, to make sure you do not have an underlying illness that is causing your sleeplessness. If your general practitioner confirms there is no underlying cause for your insomnia, however, these tips on how to sleep well should help you start to see an improvement in your sleep patterns within a week or so.