Insomnia 101: What You Need To Know To Sleep At Night

How can I change my sleep habits? I am tired all day long. I just want to sleep better! If this is something that you think about, then youll be able to get some tips on how to get some rest.

If you have a problem falling asleep at night, go out in the sun during daylight. Eat lunch outside or take a walk in the evenings. This will facilitate your production of melatonin, which will enable you to fall asleep.

If insomnia is creeping up on you every night, consider getting earplugs. Many people are sensitive to sound, and dont even know it. Even quiet sounds will instigate insomnia, preventing needed rest. The earplugs will block out all sounds, and should help you get to sleep faster and stay asleep too.

Arthritis often causes insomnia. Arthritis pain is serious enough to prevent sleep at night. If youre dealing with this problem, try taking a hot bath, doing relaxation techniques or taking some ibuprofen before bed so that the pain can be eased.

Take note of what medications you on. Certain medicines can interfere with sleep. Examples include anti-depressants like Zoloft and Prozac. Blood pressure medicines can also have an adverse effect on sleep. Write down all your medications and ask your doctor if one of them could be causing you sleepless nights.

Beating insomnia can be accomplished through a regular schedule. Your body will function like a computer when it is programmed to respond to a set schedule. When you program your body to certain patterns, such as sleeping, waking and activities, you can more easily find yourself tired at night and ready to sleep.

Is your nose stuffed up when you go to bed? Find the cause. If you discover allergies to be the cause, you can make yourself drowsy and eliminate the symptoms with an antihistamine. Changing out pillows or using air filters can also help.

Exercise

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.

Be more proactive about the stress in your life, if you suffer with chronic insomnia. Stress is a leading cause of insomnia, so start eliminating the sources whenever possible, and do things for yourself that alleviate stress. Meditation or yoga can help, as can other forms of regular exercise. The less you stress, the more you sleep.

Keep a sleep journal to see if there are any issues before trying to fall asleep. Write down what youve eaten that day, if you exercised, and how your mood is. Compare it to how much rest you are able to get. By understanding what factors help you get more or less rest, you can make necessary changes.

Sleep quality is greatly improved when exercise is included in the daily routine. But in saying this, exercising too late at night is a stimulant that will not be helpful. Exercising should be limited to no closer than three hours before you crawl into bed.

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.

Youll be really happy you read this article if you become better rested and feel better. Start putting the tips to use in your life today. You will be getting better sleep in no time.