Prone to Insomnia? Try These Preventative Steps
Posted by
patrick
If you are prone to insomnia, is it easier to stay awake and keep busy or like in bed waiting for sleep to take you away? Sleeplessness can be discouraging night after night when the problem seems to persist.
Some struggle with the choice to take or not to take sleep aids to get the rest they need. While sleep aids can give you some sleep if you have the time to devote to sleep, you can end up groggy the next morning. Some don't want to become dependent on medication. If that includes you, here are some suggestions:
Don't consume stimulants: Stay away from tobacco products, caffeinated beverages and alcohol entirely for at least 4-5 hours before bedtime. These products contain stimulants, which increase your heart rate and keep your body alert and awake. Although alcohol is thought to slow your body down, it interrupts your sleep cycle, causing you to wake up before your body has fully rested.
Use your bed for sex or sleep: When you think of your bed, these activities often come to mind. What we don't realize is that doing other things in bed might seem comfortable at the time but trains your body to stay awake. Instead of a quiet relaxing place to sleep, your bed is associated with reading, television, or doing work.
Move more: Exercise works out your muscles and then provides a soothing rest. Cardiovascular activities for at least 30 minutes a day benefits the body for health and sleep. During sleep, the body shuts down in order to repair itself.
Establish routine: Work on a bedtime routine until it is second nature. This is a major factor for insomnia sufferers. Your bedtime routine can include relaxing activities like a warm bubble bath and cooling off the bedroom. Find what works for you and get the sleep you need.
Be comfortable: Turn your bedroom into the ultimate relaxation spot. The primary thing to pay attention to is your bed. Choose a comfortable mattress with soft sheets and a pillow conducive to sleep. Keep the air in the bedroom fresh with cool air and good ventilation. If your room is not dark enough wear a mask and possibly ear plugs if there are noises around you.
Go easy on yourself : Nothing happens overnight. Telling one's self that you have to sleep increases the pressure and the incidence of wakefulness. Instead, turn your mind to happier thoughts like past memories or daydream images.
Relax your muscles: Try a little relaxation technique. One you get into bed, begin practicing a breathing pattern. When you are in a comfortable position, breathe in slowly and hold it. Slowly again, breathe out and imagine all that anxiety and stress is draining away. Keep practicing until you fall asleep.
Some struggle with the choice to take or not to take sleep aids to get the rest they need. While sleep aids can give you some sleep if you have the time to devote to sleep, you can end up groggy the next morning. Some don't want to become dependent on medication. If that includes you, here are some suggestions:
Don't consume stimulants: Stay away from tobacco products, caffeinated beverages and alcohol entirely for at least 4-5 hours before bedtime. These products contain stimulants, which increase your heart rate and keep your body alert and awake. Although alcohol is thought to slow your body down, it interrupts your sleep cycle, causing you to wake up before your body has fully rested.
Use your bed for sex or sleep: When you think of your bed, these activities often come to mind. What we don't realize is that doing other things in bed might seem comfortable at the time but trains your body to stay awake. Instead of a quiet relaxing place to sleep, your bed is associated with reading, television, or doing work.
Move more: Exercise works out your muscles and then provides a soothing rest. Cardiovascular activities for at least 30 minutes a day benefits the body for health and sleep. During sleep, the body shuts down in order to repair itself.
Establish routine: Work on a bedtime routine until it is second nature. This is a major factor for insomnia sufferers. Your bedtime routine can include relaxing activities like a warm bubble bath and cooling off the bedroom. Find what works for you and get the sleep you need.
Be comfortable: Turn your bedroom into the ultimate relaxation spot. The primary thing to pay attention to is your bed. Choose a comfortable mattress with soft sheets and a pillow conducive to sleep. Keep the air in the bedroom fresh with cool air and good ventilation. If your room is not dark enough wear a mask and possibly ear plugs if there are noises around you.
Go easy on yourself : Nothing happens overnight. Telling one's self that you have to sleep increases the pressure and the incidence of wakefulness. Instead, turn your mind to happier thoughts like past memories or daydream images.
Relax your muscles: Try a little relaxation technique. One you get into bed, begin practicing a breathing pattern. When you are in a comfortable position, breathe in slowly and hold it. Slowly again, breathe out and imagine all that anxiety and stress is draining away. Keep practicing until you fall asleep.
About the Author:
Would you like to learn more ways to fall asleep easily each night? For help with transient or chronic sleeping difficulties claim your free Go To Sleep Secrets ebook. For more help this Go To Sleep CD / MP3 will send you to sleep quickly and easily every night, no medications required.
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