How can I Deal with Sleeplessness and Insomnia?

Finding an effective solution for sleeplessness and insomnia may be as simple as changing your lifestyle, habits or daily routine. For many individuals who suffer from regular bouts of sleeplessness and insomnia, incorporating a daily routine of physical exercise may be beneficial. Avoiding caffeine several hours before bedtime may also help. Ensuring you are in the most comfortable environment will generally help you to fall asleep faster as well.

Examine your sleeping environment and you may notice a few aspects that could be preventing you from falling asleep. The most obvious factor could be an uncomfortable mattress. When you consider that a large percentage of your life will be spent sleeping, investing in a good quality mattress, especially if your current one is old and worn, could prove to be a solution. At the same time, choosing the correct pillow is essential as well.

Environmental factors, such as room temperature, may also play a role in determining your quality of sleep. Keeping your bedroom at a comfortable temperature setting will be conducive to better sleep. Be sure your sleep clothes are not making you feel too warm. Loose and comfortable sleep wear is typically a good choice for most. In cold weather be sure to keep an extra blanket or comforter at hand.


One tip for helping to deal with sleeplessness and insomnia is to avoid eating a heavy meal before bedtime. Going to bed with an overly full stomach could cause indigestion, which in turn may keep you awake. Although it's been said before, a good rule to follow is waiting a few hours to lie down after you have eaten.

Many experts agree that stress is a key component in causing sleeplessness and insomnia. While most people cannot totally avoid stress in their daily lives, it is possible to control the effects. Tuning out the stress of the day is crucial to getting quality sleep at night. This means when you get under the covers and turn the lights out, you need to turn off your worrisome thoughts if you wish to fall asleep. You most likely will find that your job, relationships or financial matters are all aspects that can be addressed in the morning. Experts feel that bedtime ultimately should be a time of total stress-free relaxation.

To help you achieve relaxation, you might consider establishing a nightly routine, such as reading a non-stimulating book or enjoying a relaxing hobby, such as embroidery, painting or knitting. Simple stretching or yoga techniques could be helpful as well. Avoid strenuous exercise a few hours before bedtime. Having a soothing cup of chamomile tea or a glass of warm milk can be sleep-inducing as well.

If all else fails, you might want to consider consulting an expert at a specialized sleep center. There you can be evaluated properly, and be certain there are no underlying conditions accountable for your sleeplessness and insomnia. Disorders such as sleep apnea, which impairs your breathing cycle, can disrupt your sleep. A condition known as restless legs syndrome can also make it difficult to enjoy a peaceful night of uninterrupted sleep. A trained sleep specialist can diagnose these problems and find an effective solution which can help put your sleeplessness and insomnia to rest once and for all.



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