Try These Strategies For Insomnia
If you suffer from insomnia it can be very frustrating. It may be helpful to try these strategies for insomnia. Some of these are simple strategies you may not have considered. They just may help you get the restful sleep you need.
Try water to help you sleep.
If you are having a difficult time sleeping at night, you might be surprised to find out that a lack of water in your system may be to blame. Your body is over 90% water. In order for your body to be in balance, you need to make sure that it is properly hydrated. This will not only help to feel better, but it will also help you sleep.
The easiest way to hydrate is to drink plenty of water. An easy way to tell if you are hydrated is to observe the color of your urine. A clear to mild yellow color is normal. If your urine becomes dark yellow or golden color you are getting dehydrated. Also, your urine may have a stronger smell when you are getting dehydrated. Finally, it is worth noting that some medications and supplements can change the color of your urine, so be aware of that as well.
The most common complaint about drinking extra water for insomnia is that you are going to be getting up more often during the night in order to go to the bathroom. Although this may be a problem initially, your body will eventually adjust and you will actually get up less frequently once your body is fully hydrated. Not only will you achieve an overall sense of well-being and more vibrant health, but you may also just find that you are sleeping better every night.
Silence – the Key to Deep Sleep
If you are having a difficult time dealing with day to day life as a result of not being able to sleep at night, you may need to silence the situation. Getting into an environment that is quiet at night may be all you need to get a good nights sleep. If you have to deal with noise on a regular basis it may get to the point where you may not even recognize that it is happening. A good example of this is falling asleep with the television set on. Many of us will say that we need that noise in the background in order for us to be able to sleep. What we don’t realize is that the noise of the television set is actually keeping us from falling into a deep sleep. The noise from the television is often meant to mask other noise that may be going on in the background. If you want to achieve truly deep sleep and wake feeling rejuvenated, eliminate all of the noise that you possibly can from your home.
This can be a real challenge if you have noise in the same room when you are trying to sleep, such as if somebody is snoring. The only real way for you to get around this is to wear some kind of earplug or headset. You might be surprised to find out that putting some earplugs in on a nightly basis is going to help you to sleep without waking up periodically. If you do this, make sure that you have a backup alarm set which will be able to be heard, even with your earplugs in.
It may take a little bit of work on your part in order to discover what noises need to be removed from your household. It will all be worth the effort whenever you finally get the good nights sleep that you need.
2 Hormones That Put You to Sleep
Our bodies are amazingly balanced and the balance in our body normally allows us to sleep well when we need it. However, sometimes the environment around us creates problems that tend to throw our bodies out of balance making it difficult for us to sleep. Some of the things that tend to get out of balance are the hormones within our body.
Serotonin. Although this hormone does not necessarily help you to sleep it does have a lot to do with your mood. Serotonin is a hormone that is usually released whenever we exercise or do something good for our body. It helps us to feel good on the inside and does a lot to relieve stress. If your insomnia is stress related, the hormone serotonin can go a long way in helping you to get a good nights sleep
Melatonin. This is a hormone helps to put us to sleep. Many people take natural forms of melatonin in order to overcome problems such as jet lag and insomnia. If you find that you are suffering from occasional sleeplessness, a little bit of melatonin in supplement form may go a long way in helping you to get to sleep.
Natural Cures for Insomnia
The following are natural cures you can try that may help you fall asleep.
As was mentioned above, a sound may be keeping you from falling asleep. In addition, blocking any excess light that is coming into the room in which you are sleeping may be helpful. These are the two problems that cause a lack of sleep in many individuals. Things such as outside noise in the home, a TV that is playing in our bedroom or even somebody that is snoring can make a big difference in how you’re going to sleep. Light also tends to keep us awake and if there is light in our bedroom, we are never going to be able to achieve that deep level of sleep that we need in order to feel rested and rejuvenated.
Another thing that you can do is to prepare your mind and body for a good night’s sleep. Try to avoid any type of heavy eating or stimulant drinks, such as caffeine within several hours of going to bed. You should also avoid watching any television shows or movies that will stimulate your thinking to a level that may keep you up at night. About an hour before it is time to go to sleep, take the time to relax your mind with some soft music and perhaps some poetry. Take a nice bath and do some deep breathing exercises. You would probably be surprised how much this will help you sleep at night.
One of the best ways to help yourself to get a great night’s sleep is by getting some exercise on a daily basis. A bit of exercise is going to release chemicals into your body that will help you to sleep. Not only that, it will help to restore some of the balance in your body that may be missing as a result of your insomnia.
It doesn’t need to be overly strenuous exercise. In fact, just a few minutes of exercise, several times per day can make an amazing difference in the way that you feel and how well you sleep. If you are just starting out, try doing some light exercise every time you eat. A 5-minute walk after meals can make a surprising difference. Not only will exercise release some important sleep-inducing chemicals, but it will also help you to have an overall sense of well-being.
Finally, you may want to try some good old fashion warm milk if you are having a difficult time sleeping. Warm milk has tryptophan which can help the body to produce serotonin naturally. This particular hormone helps you to feel good and may help to alleviate any stress that is keeping you up at night. Not only that, but it may also help in producing the hormone melatonin naturally which is one of the body’s strongest ways of putting us to sleep.