Many people suffer from insomnia because they worry so much about different things. If you cant fall asleep because you are thinking about various problems, try to set aside a specific time of the day to sort things out in your head. During that time, make a list of what you need to tackle, or write in a journal, and then do not think about it anymore when you go to bed.
Try to reduce your stress by learning different relaxation techniques to soothe the mind and body. You can use muscle relaxation therapy, deep breathing exercises and meditation to calm yourself before going to bed. You can even consider trying cognitive therapy, which helps certain people with insomnia to identify negative thoughts that may contribute to their sleeplessness and correct them. Cognitive therapy can also help you understand sleep patterns as you age and set reasonable sleep goals.
Exercise is also very important. Exercising can help you rest better at night because you are more likely to be tired out from the physical exertion. Try to fit in some exercise each day; however, do not exercise too strenuously before bedtime.
It is also a good idea to exercise regularly, as this can improve your sleep quality. However, if you exercise immediately before you go to bed, this may have a stimulating effect on your body. Try to complete your exercises at least two or three hours before you go to bed to allow yourself time to wind down.
You should also try to limit the activities you are doing in bed. Many people rest better at night when they leave the bed for sleeping and having sex only. People who suffer from insomnia should not try to do things like study or talk on the phone while in bed.
Use your bed only for sleeping in and having sex with your spouse or partner. Try not to use it for recreational activities like watching TV and eating. Do not bring your work to bed with you; leave it in your office or den. If you prefer to read at night, read only books that are enjoyable and relaxing. Try not to read the newspaper as you may become stressed at any negative news reports.
Try not to eat or drink before you go to bed. Snacking or having a late dinner before bed can activate your digestive system and keep you from sleeping well. People with heartburn should especially avoid eating or drinking just before bed, as this can aggravate symptoms. In addition, control your fluid intake, since drinking lots of fluids before bed can fill your bladder and cause frequent trips to the bathroom throughout the night.
Ensure that your sleeping environment is as comfortable as possible. Control the temperature and lighting so that the bedroom is conducive to falling asleep. The bed should be comfortable and there should be as little noise as possible.
Try to reduce your stress by learning different relaxation techniques to soothe the mind and body. You can use muscle relaxation therapy, deep breathing exercises and meditation to calm yourself before going to bed. You can even consider trying cognitive therapy, which helps certain people with insomnia to identify negative thoughts that may contribute to their sleeplessness and correct them. Cognitive therapy can also help you understand sleep patterns as you age and set reasonable sleep goals.
Exercise is also very important. Exercising can help you rest better at night because you are more likely to be tired out from the physical exertion. Try to fit in some exercise each day; however, do not exercise too strenuously before bedtime.
It is also a good idea to exercise regularly, as this can improve your sleep quality. However, if you exercise immediately before you go to bed, this may have a stimulating effect on your body. Try to complete your exercises at least two or three hours before you go to bed to allow yourself time to wind down.
You should also try to limit the activities you are doing in bed. Many people rest better at night when they leave the bed for sleeping and having sex only. People who suffer from insomnia should not try to do things like study or talk on the phone while in bed.
Use your bed only for sleeping in and having sex with your spouse or partner. Try not to use it for recreational activities like watching TV and eating. Do not bring your work to bed with you; leave it in your office or den. If you prefer to read at night, read only books that are enjoyable and relaxing. Try not to read the newspaper as you may become stressed at any negative news reports.
Try not to eat or drink before you go to bed. Snacking or having a late dinner before bed can activate your digestive system and keep you from sleeping well. People with heartburn should especially avoid eating or drinking just before bed, as this can aggravate symptoms. In addition, control your fluid intake, since drinking lots of fluids before bed can fill your bladder and cause frequent trips to the bathroom throughout the night.
Ensure that your sleeping environment is as comfortable as possible. Control the temperature and lighting so that the bedroom is conducive to falling asleep. The bed should be comfortable and there should be as little noise as possible.
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