How to Sleep if you have Insomnia – Here are the Effective Tips

By on September 3, 2013

How to Sleep if you have InsomniaHow to sleep if you have insomnia? It is a universal problem for people with insomnia. Read the article thoroughly, you will surely find a way for better night’s sleep.

Insomnia is a common sleep disorder characterized by difficulty falling asleep and staying asleep. Millions of people are experiencing difficulty falling asleep or staying asleep.

This condition may lead to poor performance at work or school, depression, obesity, anxiety, weak immune system and may increase the risk of long-term diseases. It can affect all age groups, but more common in women than men.

If you are suffering from insomnia, there is handful of insomnia tips that help you to get relief from insomnia and get you back in to a routine of natural and healthy sleep. It can affect all age groups, but more common in women than men.

Tips for how to sleep if you have insomnia:

Employ one or more of the following tips that are guaranteed to help you drift off to dreamland in no time.

  • Sleep routine: Maintain a routine sleep schedule. Go to bed at the same time every night and wake up at the same time every morning. A routine sleeping and waking cycle is best for anyone suffering from insomnia.
  • Limit naps: Avoid daytime naps as daytime naps can affect the quality of night-time sleep.
  • Avoid alcohol, caffeine and nicotine: Limit alcohol, caffeine and nicotine at least 8 hours before bedtime because these are the brain stimulants that interfere with good sleep.
  • Make your bedroom comfortable: Your bedroom should be a dark, quiet and cool that help to promote good night sleep. Try to use a sound machine or earplug to hide outside noise. Do not use your bedroom for anything other than sleep and sexual intimacy.
  • Lower the lights: Bright light wakes you up. Dim the lights in your bedroom two to three hours before bedtime as lowering the light signals; your brain produces the melatonin hormone that helps to induce a good night sleep.
  • Avoid stressful activities: Prevent rousing activity and stressful situations before going to bed such as strenuous exercise, big arguments, watching TV, eating and performing any other activities in your bed. These activities will increase alertness and make it difficult to fall asleep.
  • Relaxation techniques: These techniques are another good answer for your question how to sleep, if you have insomnia”. These relaxation techniques include.
    • A variety of relaxations techniques may help to sleep with insomnia such as Meditation, Deep breathing exercises, Yoga, Hypnosis, Muscle relaxation exercises, and Tai-Chi.
    • Play some soft and soothing music that will lull you to sleep.
    • Drinking a glass of warm milk before bedtime helps to soothe your nervous system which in turn causes good night sleep.
    • Take a warm bath before going to sleep that helps to promote a good night sleep.
  • Exercise: Regular exercise releases endorphins that reduce stress which in turn increase deep sleep. Daily thirty minutes of exercise will make a big difference to your sleep, but not right before bed.
  • Eat right at night: Avoid eating heavy foods and big meals late in the night can interrupt the digestive system and make it hard to get high-quality sleep. Try to avoid sugar and carbohydrates contained foods.
  • Eat healthy snacks: Eat healthy snacks like whole-grain crackers, nuts, oatmeal, turkey, yogurt before bedtime, which are high in protein, calcium and carbohydrates. Foods like cheese and nuts contain the tryptophan and amino acid that help to improve the quality of your sleep.
  • Consume herbal teas: Drink herbal teas such as jasmine, peppermint and chamomile that help to calm your nervous system and help to promote sleep.