Millions of people suffer from insomnia. Being unable to get to sleep at night, no matter how hard you try, can be frustrating. And bouts of insomnia can leave you feeling tired, listless, and unable to concentrate during the day.
Whether you suffer from infrequent insomnia, or you struggle with insomnia every single night, there are things you can do that just might help you get a good night’s sleep.
Fight Insomnia with Aromatherapy
Your sleeping environment can help you battle insomnia. Some scents, like lavender, have been proven to have relaxing qualities. So, set an unlit but fragrant lavender candle by your bed, spray your bedroom with lavender air freshener, or put a lavender sachet under your pillow.
Battle Insomnia with Food
Tryptophan is an amino acid that aids in relaxation. So, if you’re going to have a light snack before bed, eat foods that contain tryptophan, like bananas, dates, tuna, and turkey.
Warm Milk Does Work
A glass of warm milk has long been the traditional cure for insomnia, and it actually does work. To improve the taste, add about two teaspoons of honey to the milk.
Avoid Stimulants Before Bed
If you have insomnia, it’s especially important to avoid stimulants. Don’t consume foods and beverages that contain caffeine, like coffee, tea, chocolate, or soda after six pm. If that doesn’t help, move the time when you stop consuming caffeine up an hour or two.
Nicotine is also a stimulant, and should be avoided a few hours before bedtime.
Regular exercise can help you fight insomnia. But don’t exercise right before bed, because it will only make you feel more energized and alert, something you don’t want when you’re trying to get to sleep.
Use a Heating Blanket
One of the keys to fighting insomnia is being able to relax. Gentle heat will help to relax your body, loosening tight, tense muscles. Use a heating blanket with a timer set to cut off about an hour after you think you’ll have fallen asleep. You can always reset it if necessary.
Fantasizing Can Help
One reason some people suffer from insomnia is they are unable to stop thinking once they are in bed. One way to turn off thoughts about the stressful day you just had, or the stressful day you’re going to have tomorrow, is by fantasizing or daydreaming. You can imagine something as simple as lying on a calm, peaceful beach, to something as extravagant as being the star of your favorite romantic comedy.
See a Doctor
Insomnia can sometimes be a symptom of a more serious condition. And prolonged, chronic insomnia can begin to have truly negative effects on your health and waking life. So, if you have persistent trouble getting to sleep, or staying asleep, for a month or more, consult your doctor.
Insomnia doesn’t have to rule your life. These tips can help you get the rest you need at night to take on the challenges of each new day.