And I have been living with it until few weeks ago when I decided it is about time I get it of it once and for all. After spending a few days collating some research online and after talking to my family doctor about it, I have come out with a list of methods which have proven to be effective - at least for me.
If you are suffering from insomnia just like me, feel free to try out some of the methods below and I sincerely hope they will be of some use to some of my blog readers.
Get a New Mattress
If you have trouble with insomnia for any length of time, consider getting a new mattress. Look for one that is firm without being hard, as these are the most conducive to sleep, and provide you with the most support. Mattresses are the cause of insomnia in many cases, but people just don't realize it!
Check your mattress often for signs of wear and tear. If you're not comfortable, it may need to be replaced. Buy new pillows and bed linen whenever necessary. Avoid allergens when choosing bedding. Although feather pillows might be more comfortable, they are a waste of money if you're allergic to them.
Melatonin Works Wonder for Me
Taking Melatonin may help you get you back to sleep. Melatonin is a naturally occurring hormone that is available in a supplement form. This hormone helps regulate the human sleep-wake cycle (circadian rhythm), causes drowsiness and lowers body temperature. Man-made Melatonin supplements are available at many health food and drug stores.
Melatonin is a great supplement for those who deal with insomnia. Studies show that older people who have trouble sleeping are low in melatonin, so replacing it with a supplement can really help. 1 to 3 mg taken 90-120 minutes before bed can do the trick, but talk to your doctor about dosage.
Exercise Helps
Get enough exercise. Exercise can help you cut stress by releasing endorphins into your system. That can help you sleep more deeply at night. However, avoid exercise within 3 or 4 hours before bed, because endorphins can keep you awake if you exercise too close to your bedtime. Give it time.
Looking into Your Daily Lifestyle Habits
In some instances, insomnia is caused by underlying mental and physical issues; however, many instances of insomnia are caused by daily habits. Maybe your Starbucks habit is contributing to your sleepless nights. Caffeinated beverages are stimulants, so they can make falling to sleep more difficult. By adopting the habit of not drinking any caffeinated beverage six hours before bedtime, you are taking the first step towards a better night's rest.
Do you nap daily? Stop napping. Daily naps cause you to not be as tired at night. If you really feel you must nap occasionally, lie down before 3pm and then sleep for only 20 minutes.
Yes, drinking can make you feel sleepy and even knock you out, but when you wake up at 3am with a massive headache, you still won't get a good night's sleep. Avoid drinking if you have sleep issues as it can cause insomnia, frequent bathroom trips and a horrible hangover.
Everyone knows how unhealthy smoking is, but not everyone realizes how it can interfere with falling asleep. Smoking is like a body stimulant, and it boosts your heart rate. There are numerous excellent reasons to quit smoking. Better sleep and going to sleep more easily is a benefit that is added.
Check for Underlying Medical Conditions
Trouble sleeping is sometimes caused by an underlying medical condition. Sleep studies help people with insomnia and frequent daytime exhaustion determine the root of the problem. People with sleep apnea wake up multiple times during the night and never really feel rested. There are also people who physically act out because of their dreams.
Does laying down in bed make your nostrils get runny or clogged? If so, locate the source of this annoyance. This allergy might be solved quickly with an antihistamine, which of course also can help you sleep. Allergies can also be eliminated by getting new pillows.
Learn Meditation
Learning meditation techniques can be the key to you falling asleep. Consider picking up a book, checking out how-to videos online or even taking a class locally to learn how to do it right. When you know the method which works best for you, you'll fall asleep in a snap.
Aromatherapy
Aromatherapy can be a fantastic thing that can help you to relax yourself before you go to bed. Quickly feel a sense of calm and drowsiness with the lovely scent of lavender. Set a sachet filled with the lavender scent in your night stand or under your pillow.
Get a Pair of Earplugs
Try using earplugs. It's often the sounds around the home or outside that are causing insomnia. So the best thing that you can do is stop yourself from hearing them. You can't stop traffic or birds, but you can block your ear canals with plugs. It may be just the silence you need.
Keep the Bedroom Cool
Keep your bedroom at a cool temperature to give yourself the best chance for restful sleep. A drop in body temperature is an evolutionary signal for you to go to sleep. Try a warm bath before you turn in as well. The temperature of your room should be about 65-70 degrees for optimal rest.
Open a window. Air that's fresh can generally help you get good sleep. If have an open window and the outside temperature is around 60 F, then you are in the perfect sleeping temperature range. Keep extra blankets at the foot of your bed if you start to feel cold.
Develop a Regular Sleep Routine
A regular bedtime routine is important to help you sleep without suffering from insomnia and it is important that you develop your own. Listen to relaxing music, practice breathing exercises or even treat yourself to a nice, warm bath. If you incorporate these changes in your lifestyle, you will have little trouble sleeping at night.
Most of the above-mentioned methods should effectively help with insomnia. If none of the methods listed above helps, you may be need to seek medical attention and I would strongly suggest that you schedule an appointment with your doctor - he or she may be able to diagnose your condition at a deeper level and find out the underlying cause of your insomnia.
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