Suffering With Insomnia? These Tips Can Help!

Wrestling with the problem of insomnia is something that countless individuals have had to do. The bright side of the dilemma, however, is that a great deal of useful information and guidance is available for those interested in taking the time to find it. The article that follows below is a great place to begin.

About three hours before bedtime, avoid all stimulants, such as caffeine, tobacco, alcohol and certain medications. Caffeine effects can last for up to six hours, and alcohol, while sedating at first, can cause frequent wakefulness. Certain medications, such as for asthma, are stimulants as well. Check with your doctor to see if you can substitute, or make a different schedule.

If you have insomnia constantly, check out the clocks you use. When the time is in plain view of your bed, you find yourself stressing out as you count down the hours until the alarm goes off. Avoid clocks that tick noisily or that are illuminated especially, as both will interfere with snoozing.

Keep an eye on the ventilation and temperature in your sleeping space. If your room is stuffy or hot, it will be difficult to sleep. This makes sleep more difficult. Lower the thermostat down to somewhere near 65 degrees for optimal sleeping conditions. Layer blankets for easy removal.

Women are more prone to insomnia than men, and menopause could be one of the reasons why. Fluctuating hormones and hot flashes can keep a menopausal woman awake at night. If this is the case, talk to your doctor, and see if hormone replacement therapy might help you sleep better.

If your insomnia has been troubling you for several days, you might want to make an appointment with your doctor. Insomnia is often a short-term reaction to events in life, but it can also be caused by medical issues. Talk to your doctor to make sure nothing serious is the cause.

Exercise

Regular exercise can promote heathy sleeping habits and decrease the chances of insomnia. Exercising every day for at least 30 minutes will help you sleep longer and better. Avoid exercising within a 3 hour period before bedtime. Exercising too close to your bedtime can stimulate your body and keep you from falling asleep.

Learn to keep your tension levels and stress responses in check. Exercising in the morning can work well to diminish stress. Avoid strenuous exercise at bedtime as this will stimulate your system and keep you awake. As you wind down before bedtime, try meditation or stretching exercises. They will keep your mind quiet.

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.

Take a short walk right before your bed time. Physical exercise can help tire a body out. Plus walking is often a great way to de-stress. It helps clear your mind of all the things that may be bothering you. In both cases, its the perfect activity to help you battle insomnia.

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.

The number of individuals negatively impacted by insomnia is truly staggering, and not everyone knows the right ways to fight the condition. Luckily, information such as that found above really can help individuals make progress in the fight against sleeplessness. Using these tips each and every day is a wonderful way to take charge.