By golly, it can be hard to get a good night’s sleep! Stress, caffeine, an old mattress – there seem to be so many things which can keep you awake. That said, sometimes you won’t even know the cause of your woe! In order to learn what it takes to get back to sleep, read this article in full.
Ask your partner to give you a massage just prior to bed time. Even something as simple as rubbing your shoulders for a few minutes can help. Make sure they apply gentle, firm pressure to your body to help get rid of the tension in your muscles. This should make it much easier for you to sleep.
If you’re mattress lacks firmness, get a new one. A sleeping surface that’s firm is going to keep your body supported while you sleep so that you can relax fully. Also, you’re going to have a body that feels a lot more healthy after waking up on a surface that’s supportive. Mattresses may not be cheap, but the investment will be quite worth it.
Sleep quality is greatly improved when exercise is included in the daily routine. However, don’t exercise before your designated bedtime as it will stimulate your body. To make sure that your exercising does not interfere with your sleep patterns, do not exercise within three hours of bedtime.
The average mattress is only good for 8 years. After that time, your mattress may be lumpy or not giving you the support you need. Even if it seems OK, it may be a haven for dust mites and dead skin cells. This could also cause an allergic reaction which can keep you from sleeping well.
Your sleeping environment could be causing your insomnia. The room you sleep in should be cool, dark and . If your room is too warm, too loud or too bright, it will disturb your sleep. If you find outside noise is interfering with your sleep, use a white noise device to try and mask it out. The fan will keep things cool as well. Block out light using dark curtains or a sleep mask.
Some people don’t like milk or are trying to keep dairy out of their diet. If this is the case with you, then you need to check into drinking certain teas with all-natural ingredients. Camomile, catnip, fennel and anise tea are some of the favorites when helping people to relax.
Honey has been shown to have a mild sedative effect on people. If you cannot fall asleep, try a teaspoon of honey in a cup of decaffeinated herbal tea. You can also add honey to a mug of warm milk at bedtime. Make a habit of enjoying a soothing nighttime drink, and you may find yourself relaxed enough to fall asleep.
Nightmares, parasomnias, an obstructed airway, a poor diet – with so many causes of insomnia, it isn’t surprising that millions of people are affected by it. Learning from their successes is the best way to battle against your own disease, and with all of the great tips above, you are ready to sleep again. Try it tonight!