Almost all animals sleep. Seven or eight hours is the recommended amount of sleep that humans need. If you struggle to get three to four, you could have insomnia, or a struggle to sleep. This can be quite a big problem if it is happening to you. Follow these guidelines to enjoy a restful night.
Step away from your TV and computer no less than 30 minutes before attempting to fall asleep. Electronics can keep you alert and awake. When they are shut down, your body has a better chance of entering a restful state. Get into that routine, and you will be better off for it.
While you are in bed, try practicing deep breathing exercises. This can relax your whole body. This can help push you over the edge to sleep. Breathe in and out very slowly over and over again. Inhale through your nose, and then exhale with your mouth. You are likely to discover that within a mere few moments that you are ready to start snoring away.
Many people don’t realize that magnesium can be help a person to go to sleep more easily. Magnesium can stimulate healthy sleep and affects neurotransmitters in your brain. Foods containing high quantities of magnesium include, leafy green veggies, black beans, halibut and pumpkin seeds. A side benefit of sufficient magnesium in your diet is relief from muscle cramps.
Being hungry at bedtime is a real no-no. A little of carbs, like crackers or fruit, can improve your sleep. This can trigger your body to release serotonin, helping you relax.
Start a sleep diary so that you can see any potential problems. Write down what you’ve eaten that day, if you exercised, and how your mood is. Compare that to the sleep you get. By understanding what factors help you get more or less rest, you can make necessary changes.
Check out the bed. Are your bed sheets comfortable? Are your pillows supporting your head? Is your mattress uncomfortable or old and saggy? Perhaps you should get an all new sleeping arrangement. It can assist you in falling asleep because you will be more comfortable and relaxed.
Have you heard about parents feeding their children milk to help them sleep? Surprisingly, this is also beneficial to insomnia sufferers as well. This will relax your nerves because the calcium has a very calming effect. It will help you get the sleep you need much easier.
The environment you sleep in may be causing your insomnia. Is the room dark, quiet and cool? Light, noise and heat can interfere with your ability to fall asleep and to remain asleep. If there is outside noise that you cannot control, try using white noise, such as the noise made by a running electric fan, to hide this noise. As an extra benefit, the fan will also help keep you keep cool. To keep light away, use blackout curtains or a sleep mask.
If you decide to put these tips to good use, not every single one will be effective for you. Give them all a try. Believe that you can conquer your insomnia. When you find a technique that does work, you can banish insomnia completely in a short period of time.