Insomnia Cures

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Power Ways To Beat Insomnia

Are you one of those poor people who struggle to sleep, spend the night rolling back and forth, wondering when you're going to finally drop off to sleep, before long you give up, get up and read a book. Or when you finally do get to sleep you sleep only for a few hours then wake up and are unable to get back to sleep again. Without decent, quality sleep, you cannot perform to your full potential through the day and often find yourself feeling stressed. In this article, I'll give you a few tips to help you give yourself the best opportunity to have a quality night's sleep, and as a result, help you live a happier life.

First of all, to give yourself the best possible chance of falling asleep, you need to have the ideal sleeping environment; here are a few tips to help improve your sleeping environment:

You want your bedroom to be as dark as possible when you sleep, make sure that any lights on stereos, clocks and phones are turned off completely. Furthermore, make sure that your curtains are of a suitable thickness to stop all incoming light from outside. If you live in a city, double glazing is recommended to keep out any unwanted noise. Clocks that tick or beep every hour should also be evicted from the bedroom.

Make sure your bedroom is of a pleasant temperature, a hot stuffy room, or a freezing cold room will not help you fall to sleep.

Make sure your bedroom is somewhere that you only sleep, try to avoid working, exercising, studying, writing or any other non sleep activity in your bedroom, this way your body will come to know that your bedroom is there for sleep.

Finally make sure your bedroom is comfortable, you should have a large, spacious bed and also try experimenting with different types of pillows and materials. Comfort is very important when trying to sleep, if you're not comfy, then you'll spend the night trying to find a comfy position.

Secondly, during the day there are several things that you should and shouldn't do:

Firstly, and most importantly, try to avoid sleeping at all during the day as this throws you body clock out of sync and will make sleeping at night even harder than it already is. If you feel you do need to sleep, make sure it is just a twenty minute power nap.

Avoid caffeine, smoking and alcohol, caffeine and nicotine are both stimulants and as a result will make it more difficult to fall asleep and to stay asleep. Alcohol interrupts with your sleep patterns, and results in a lower quality of sleep, alcohol should not be drunk as a method to help you fall asleep.

Go for some exercise, exercise will help tire you out and make falling asleep much easier, I recommend to try and get at least 30 minutes per day. Exercise should not be done immediately before bedtime.

Finally, before you go to bed there are some things you should do, and be aware of:

Try to stick to an evening routine, that way your body will recognize that the day is coming to an end and should start preparing itself for sleep. Preferably have relaxation incorporated into this routine, whether it's having a warm, relaxing bath, listening to some music or reading a book.

Keep some paper, and a pen on your bedside table, that way if something important comes to mind as you are drifting towards sleep, you can quickly and easily write it down so that you can forget it and stop worrying, and so help you drift off to sleep.

The amino acid Tryptophan has been shown to help you to sleep, it can be found in milk and turkey, as well as a few other food items. Before you go to bed have a glass of warm milk or some turkey. But remember, do not eat too much as a large meal will lead to indigestion, and drinking too much will end up with you running backwards and forwards to the toilet.

With a little experimentation and implementing a few of these ideas, hopefully you'll soon be drifting off in no time!

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Power Ways To Beat Insomnia