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Is there any magic way to cure for insomnia?
Unfortunately, there is not one, but there are a number of realistic ideas that others have used to deal with their insomnia that you can try to.
If insomnia is getting you down, the first thing to do is visit your doctor to rule out any medical conditions that are causing your sleeplessness. There are many serious issues like clogged breathing and migraines that can be the culprit.
Set your alarm so that you get up an hour earlier than normal.
While this may result in a groggy morning, it will also help you much better be ready to sleep. Getting up earlier will allow you to get ready for bed and to get to sleep earlier.
Incorporate exercise in your day.
Insomnia effects people that have office jobs more often. You need to get your body tired out and ready to rest. Try walking for one or two miles when you arrive home after work.
Getting some sun can help with sleep better at night. Go outside for lunch break. This will stimulate your body produce melatonin so you’re able to get to sleep easier.
Write down all of your thoughts and activities you are involved in before sleeping. Your journal can reveal patterns or thoughts that are stopping your sleep. Once you are aware of the issues with sleep, you can deal with it.
If insomnia has plagued you for a while, then it’s time to see your physician. Insomnia is often a short-term reaction to events in life, but at times there is another health issue involved. See your doctor and discuss your problem so another major issues.
Use a hot-water bottle while in bed.
The heat that comes from the water bottle can help release the tension in your body. That might be the simple trick to getting rid of your insomnia. A great place to begin is by laying it on your stomach. Breathe deeply and let the heat dissipates throughout your body.
Magnesium is a great mineral that many people have found helpful when it comes to falling asleep. The neurotransmitters in your brain are affected by magnesium. Foods that have lots of magnesium are pumpkin seeds, green leafy vegetables, pumpkin seeds, and black beans. Another reason to consume plenty of magnesium is that it reduces muscle cramps.
A schedule is important to getting to sleep every night.
If your bedtime is the same every night and you get up every morning on a regular schedule, your body will learn when it’s time to sleep. You can sleep a lot better if you limit your bedtime hours to around eight hours.
Take a good look at the quality of your sleeping surface.
Are your sheets and nice? Do your pillows that give you proper support? Is your mattress new enough and saggy? You may need a new bed and bedding if you are not comfortable. This will help you and sleepy.
Put your worries to pen and stresses down on paper.
Obsessing over the stresses you out and can really mess up your sleep. A great way to get a new viewpoint on these things in proper prospective is to simply write about your issues and how you might solve them. Having a strategy can help you deal with the solutions written down minimizes stress and give you peace of mind at night.
Tryptophan deficiency can contribute to insomnia.
This is found in tuna, cottage cheese and tuna fish. You can try a 5-HTP supplement if this does not work. Serotonin is made from tryptophan is what helps put you to sleep.
Avoid exercising before you go to sleep if you are experiencing insomnia. Exercising will get your body excited; if you’re not able to sleep you shouldn’t do it before going to bed. Calming your body and mind prior to bedtime boosts your chances of insomnia.
100mg of 5-HTP can help you get to sleep.
This dose is low and can help people that are depressed to sleep better. Speak with a doctor before using this medication.
Do you take a nap during the afternoon?
If you are, then you need to prevent yourself from napping. Napping in the daytime makes sleeping at night. If you sometimes feel like you really need a nap, make sure to take the nap before 3 in the afternoon.
Cherry juice may help insomniacs because it has melatonin in it which is naturally occurring in the body. Research has shown that those who consumed cherry juice twice daily had an easier time falling and staying asleep. Tart cherry juice is highly effective.
Your bedroom should be designated only for intimacy and sleep, so avoid having anything in there that can make it difficult for you to fall asleep. Watching TV before bedtime is a time-honored tradition, and should be avoided.
Don’t look at a clock while trying to sleep.
You should keep it near you to be able to shut the alarm off, but turn the face away from you.
Don’t drink fluids when you’re about to get into bed.
This is because you will be very likely to wake up several times during the night to use the bathroom, interrupting your sleep and quite possibly leading to you remaining awake for a length of time.
It may be difficult for you to sleep in total silence. You may have an easier time falling asleep more easily when you hear waves or rainforest sounds. Listen to different CDs online until you find a sound that you like.
Restrict your sleeping time to a maximum of five hours.
This means going to sleep at ten PM and then waking up around 4am. Don’t try taking any naps during the day.
Once you learn about each one, try to implement them into your life. You’ll start sleeping faster and better, and throughout the entire night. When you begin to get up every morning while being more rested, you’ll be happy your research was done!