Do you have trouble falling asleep at night, or staying asleep once you do? If so, you are not alone. Millions of Americans seek some type of sleep apnea treatment or suffer from some form of sleep disorder. Here are some suggestions of things you can do to help you get over your insomnia and get a good nights sleep.
Eating can affect your ability to sleep well. If you eat a large meal too close to bedtime, especially one that is high in fat, it will not be easy for your body to digest and can making sleeping difficult. On the other hand, if your stomach is completely empty, you might find that your growling tummy makes it hard for you to get to sleep. If you have gone for five hours or more without eating before bedtime, a good idea is to eat a light snack. Some good suggestions are a glass of milk, a bran muffin, a banana, a cup of yogurt or a cup of herbal (non-caffeinated) tea. Exercise is a great way to improve your overall health and to help you get a good nights sleep. The exercise doesnt need to be strenuous for you to reap the benefits, light to moderate exercise can greatly enhance many aspects of your life. Some ideas are daily walks or taking up yoga. Many sleep experts recommend doing at least thirty minutes of exercise three or four times a week. Even the busiest people should be able to fit this amount of exercise into their lives. Not only will it enhance your sleep patterns, it will also help reduce stress, both physically and mentally and make you feel better. But, doing a heavy workout right before bedtime can have the opposite affect, plan on completing your workout at least a couple of hours before you turn in.
Speaking of stress, this is one of the most common contributors to sleeplessness. Finding positive ways to manage your stress can help alleviate all kinds of problems such as anxiety, phobias and depression. Learn to take time for yourself and to relax! Consider deep breathing exercises, meditation, even schedule a few appointments with a professional therapist. And remember, having fun can be relaxing too. Make time to do activities that you enjoy.
Another way to improve your chances of getting enough sleep is to create a good environment in your bedroom. Take a look around and see if there are any ways to help you to get a better nights rest. What is the temperature? It is better to be a little on the cool side, maybe in the mid-sixties, but not so cold that you wake up because you need more blankets. Also, take a look at the lighting and the furniture. If you have windows that allow in early morning sun, you might consider light blocking curtains. How is your mattress and pillow? You want to select a mattress that is neither too hard nor too soft. A proper mattress will offer both support and comfort. It can be a good investment that will greatly improve your life. Dont forget to pick a pillow that is the most comfortable for you.
Remember that getting a good nights sleep can be one of the most important things you do. While many of us take this nightly ritual for granted, if you are suffering from insomnia, you know that a lack of restful sleep can affect the rest of your life. Establishing a good nighttime routine can help you get the much needed sleep that you need.