Get The Rest You Need With These Top Insomnia Tips

If you feel that your ability to function during the day is affected by your sleep, you are not alone. Plenty of people suffer from insomnia and it has become a societal norm to get the bare minimum amount of sleep. Instead of tossing and turning in bed, consider some of the great tips below to give insomnia the boot.

Sleep however long it takes to feel fully rested. Dont overdo it because you didnt get enough sleep the night before. Just sleep the same amount every night. It is not useful to save up sleep hours or take them away from other days.

If youre experiencing insomnia for over 30 minutes, get up. Staying in bed may worsen the situation. Rather, do something thats quiet, relaxing, and offers little stimulation. When you start feeling tired again, try going back to bed and see what happens. You may need to do this multiple times in a night.

What you eat and drink before bedtime can have big effect on eliminating insomnia. Avoid alcohol, caffeinated drinks and heavy meals within 3 hours of your regular bedtime. If there is a prescription medication that you are taking that may cause wakefulness, discuss a better time to take that medication with your doctor.

Parents know that a regular bedtime routine helps children fall asleep much faster. You may find that the same strategy can help you overcome insomnia, even as an adult. Try taking a warm bath, listening to soothing music or practicing some deep breathing exercises. Do these each day at the very same time for better sleep.

If you suffer from insomnia frequently, try using aromatherapy to soothe you to sleep. Scented oils, such as lavender, are particularly relaxing, and are known to help with sleep. Try dabbing some on your pillow, or wearing some lavender body spray to bed. You can even make lavender sachets to keep on your night table.

Exercise

Try deep rhythmic breathing to snap out of a bout with insomnia. Lay in bed with your eyes closed and simply breathe with deliberation. This exercise will relax you and help take the focus off of the price you will pay tomorrow for not getting enough sleep tonight. Try counting the breaths too, to get sleepy faster.

Regular exercise can help to curb insomnia. A good workout can tire you out, and get you ready for sleep. However, exercising too close to bedtime can be a stimulant, making your insomnia worse. Be sure to stop exercising at least three hours before bedtime to avoid aggravating insomnia.

Do not use your bedroom for any activity other than sleep. Working at a desk in your bedroom is particularly bad for insomniacs. Do not keep exercise equipment, computers, even iron and ironing board out of the room. Replace them with relaxing items, such as soft lighting, candles or soothing music.

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.

Nutrition

Drink copious amounts of vitamin D during the day to help with your sleep. This vitamin will help your muscles relax and strengthen your bones during the night. This will also reduce the tension that is caused by lack of nutrition, which will make you feel more comfortable as the night wears on.

Everyones body works differently, and what may work as an insomnia cure for some, may not work for others. Consider which methods discussed in this article appeal to your way of life. Stick to the tips from this article, and you may start to see normal sleep patterns take hold!