Nerve-wracking Moments That Wish Deflower Your Slumber... Information No. 48 From 267
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Arthritis often causes insomnia. The pain of arthritis can be severe enough to keep you awake all night. If this is your problem, try a hot bath, some relaxation exercises or a dose of ibuprofen before bed to help ease the pain, and ease you to sleep.
If you take naps in order to catch up on missed sleep, you may in fact be harming your chances of getting proper sleep at night. Your mind associates darkness as well as a consistent bedtime with sleep. When you start taking naps, it can start to mess with your sleep patterns and your mind.
If you find you wake up short of breath or in a panic, talk to your doctor about attending a sleep clinic. It is possible that you have sleep apnea, a condition where your airflow is cut off during the night. There are simple solutions for this condition which can give you the sleep you deserve.
If you find yourself having trouble with insomnia every night, stop drinking anything with caffeine in it by noon. This may sound extreme or like self-deprivation, but the effects of caffeine can actually be felt many hours after consumption. Enjoy your coffee or tea by lunch, and forgo them in the afternoon or early evening.
Avoid spicy foods or foods that contain a lot of sugar before bedtime to help prevent insomnia. Spicy foods can cause heart burn or stomach problems during the night that will interrupt your peaceful sleep. Foods that are high in sugar can rev up your metabolism and prevent you from falling asleep.
Don't eat a huge meal just before bedtime. It only takes a tiny bit of heartburn or acid reflux to keep you up all night. Try to eat at least three hours before bedtime to allow the food sufficient time to digest. That way, your stomach will have settled.
Take a short walk right before your bed time. Physical exercise can help tire a body out. Plus walking is often a great way to de-stress. It helps clear your mind of all the things that may be bothering you. In both cases, it's the perfect activity to help you battle insomnia.
If you feel yourself worrying about sleep for more than 15 minutes while lying in bed, get up and do something else for short while. Distract your mind until you feel tired again, then go back to bed, using breathing exercises rather than obsessing about sleep. Try to turn your brain off.
Try using earplugs. It's often the sounds around the home or self-publishing cover outside that are causing insomnia. So the best thing that you can do is stop yourself from hearing them. You can't stop traffic or birds, but you can block your ear canals with plugs. It may be just the silence you need.
If you are plagued by insomnia, start listening to soft music while you try and fall asleep. Anything rhythmic and quiet should help to put you in a relaxed state, so that you can get to sleep. If you don't enjoy quiet music, opt for the sound of waves crashing on the shore.
If you have trouble falling asleep at night, try keeping yourself on a regular sleep schedule. A regular sleep schedule is crucial if you are having trouble falling asleep. When you go to bed at about the same time on a daily basis, your body will be programed to sleep better and fall asleep quicker.
Turn your bedroom into the perfect sleep environment. Block out all light, including the little LEDs which seem to be on everything. A small square of black electrical tape can do the trick. Next, block out noise or kindle book cover it up with a running fan or white noise machine.
If you are waking up because your legs are uncomfortable, talk to your doctor about restless leg syndrome. There are a myriad of causes for this disorder, but sadly, there is no cure. There are some strategies which can help, such as exercise, calcium/magnesium supplements and even smoking marijuana, and your doctor can advise you on what to try.
Do you regularly drink caffeine? If so, stop consuming them at least six hours prior to going to bed. Switching to decaffeinated beverage options or Publishers even drinking some herbal tea can be very helpful. Cut out all foods that contain sugars at least several hours before it's time to sleep, as sugar can boost your energy and affect your sleep.
If you find yourself having trouble with insomnia every night, stop drinking anything with caffeine in it by noon. This may sound extreme or like self-deprivation, but the effects of caffeine can actually be felt many hours after consumption. Enjoy your coffee or tea by lunch, and forgo them in the afternoon or early evening.
Step away from your TV and computer no less than 30 minutes before attempting to fall asleep. Such devices can stimulate instead of relaxing you. By turning them off, you allow your mind and body to get ready for sleep. Stop using the TV or computer past a certain time.
Talk to friends and family about what worked for them. If you want to solve your insomnia problem, it might help to chat with people close to you to find out what works. You might also be able to get some support, so that they know that you are dealing with something.
