8 Ways to beat Insomnia
Having difficulty sleeping. It can be incredibly frustrating to lie in your bed, staring at the ceiling, waiting for Mr. Sandman to appear. To make matters worse, the more annoyed and impatient you become, the more difficult it will be to fall asleep. Several factors can disrupt your sleep, including stimulants like caffeine or a chemical imbalance that makes it more difficult for your brain to convert to sleep mode.
Try the following tips to see if they help you sleep.
The disagreement between partners about the temperature of the bedroom has probably been around since mankind first walked the earth. People who like to sleep in a warm room may not be happy to hear it, but scientific research has proven that keeping the bedroom on the cool side is best for sleep. The “sweet spot” seems to be in the vicinity of 63 degrees Fahrenheit according to researchers
There are many people who count on that morning cup of coffee or afternoon energy drink to give them the boost they need to make it through the day. While drinking coffee in the morning may not have much of an effect on your efforts to sleep at night, drinking anything with caffeine (including many brands of soda) or other stimulants later in the day could thwart your efforts to sleep at bedtime. It may be best to avoid anything with stimulant properties from the afternoon onward.
One technique used successfully by many people is to simply concentrate on your breathing. Try to clear your mind of all other thoughts and focus only on your breathing. Oftentimes, you will drift off to sleep in a short amount of time.
Watching television or listening to music before bedtime may be winding you up more than you realize, and making it more difficult to sleep. A better activity would be to read a book for a while before bed, and use only enough light to make sure you can read without straining your eyes. If you must listen to music, it’s best to pick something soothing like classical music or something else that might be considered “easy listening.”
Turn off the light
Sleep researchers have found that falling asleep and staying asleep is more difficult if there is light in the room. Ideally, we would all sleep in rooms that are pitch dark, but that’s not always practical since many of us need alarm clocks, which may light up, and there may also be other electrical devices in the room that give off some light. Try to minimize the light in your bedroom as best you can, and by all means don’t try sleeping with the lights on.
There are so many good reasons to exercise, including better sleep. Exercise can help you reduce stress and also increase the production of brain chemicals that help you to relax and feel better. Avoid the mistake of exercising too close to bedtime, as that can leave your too revved up to settle down and fall asleep.
If you are forced to sleep in a noisy environment due to people in your home who stay up later than you, or due to other noisy distractions, white noise may be the answer. White noise sounds a lot like the sound you get when you tune your FM radio to a spot where there is no radio station. In some cases, it might be possible to use a radio for just that purpose, but you might have to live in a very rural area to find an unoccupied spot on the dial. The other solution might be a white noise machine which you can buy online and at various retail outlets.
Mattress manufacturers are famous for saying that you need to replace your mattress every 8 years or so, and they may be onto something. If you have an old mattress that it starting to snag or has various inner materials poking out and sticking you in various parts of your body, that can certainly make it a challenge to get to sleep. It may be time to shop for a new one.