Of course you are tired through the day. You do not get enough sleep at night. You should avoid taking naps during the day. As hard as it may seem, it will make sleeping through the night even more difficult. When feeling tired during the day, go for a walk or do some aerobic exercises to wake yourself back up.
If you feel yourself worrying about sleep for more than 15 minutes while lying in bed, get up and do something else for short while. Distract your mind until you feel tired again, then go back to bed, using breathing exercises rather than obsessing about sleep. Try to turn your brain off. If you have trouble falling asleep on a regular basis, try to boost your melatonin levels. Tart cherry juice has been found to have high levels of melatonin. This can be found in natural or health food stores. A small amount a half an hour before bedtime can really help you fall asleep and stay asleep. In the evening, just before bed, run a bath. Warm water is a great way to help yourself relax and get ready for sleep. However, be careful not to overdo things. If you spend prolonged periods of time in hot water, your body may actually experience some negative effects, making your situation worse.
When you go to bed, try practicing deep breathing exercises. This can relax your whole body. This may give you just the push you need to enjoy good sleep. Take deep breaths for awhile. Inhale through your nose and use your mouth to exhale. You are likely to discover that within a mere few moments that you are ready to start snoring away. If you face depression, insomnia is likely a side effect of your disease. In people who have depression-based insomnia, adding a 5-HTP supplement to their daily regimen helped them not only fall asleep faster, but also sleep through the night and to feel more rested when they woke in the morning.
Research shows that getting plenty of natural light during the day helps you sleep better at night. Instead of staying in the office at lunch, eat outside. Don’t wear sunglasses. Keep the windows open in your office, letting the light hit your face. You can even buy a light box if you live in a place that gets little light in the winter.
If insomnia has plagued you for a while, think about seeing a physician. Momentary stresses in life often cause insomnia, but medical complications are also sometimes an origin. Go talk to your doctor to talk about what you’ve been dealing with to make sure it’s not a big deal.
If insomnia is a problem for you, see your doctor so any other medical conditions can be ruled out. Migraines, breathing passages that are clogged and restless leg syndrome can cause you to have trouble getting sleep. Treat these conditions as soon as possible to prevent insomnia.
Avoid alcohol, caffeine, sugar and nicotine. These stimulants may be effective in keeping you awake during the day but they are also making it difficult for you to sleep at night. Limit their consumption throughout the day. Do not take any stimulants at least four hours before going to bed for the night. Gently massage your abdomen. A nice tummy rub stimulates the stomach, which is helpful in defeating insomnia. Your digestion improves and your body relaxes. If your tummy is keeping you awake, this tip may cure your insomnia. To help you fall asleep quickly, exercise in the late afternoon. This will tire out your body, burning off the last of your energy and getting you ready to fall asleep. If you exercise too close to bedtime, you may find you are re-energized, so do it at least three hours before bed.