If you’ve gotten into the habit of napping and you find that you’re having trouble sleeping at night, you should consider doing away with your daytime naps. There are many strategies you can use to energize yourself during a midday lull besides choosing to take a nap. Consider choosing some of the suggestions below to do away with your midday nap and improve your ability to sleep at night.
Stay away from tobacco, alcohol, and even caffeine. Caffeine is a stimulant, so you’re doing the exact opposite as calming your nerves when you use it. Alcohol and tobacco have been proven to actually worsen your sleeping, so neither is good to use when you’re suffering from bad insomnia.
Limit the amount of time you spend in bed. Your bed is for sleeping and not to pay your bills or make phone calls. It is also important that you refrain from listening to your radio or watching your television while in bed. These types of activities make you alert and make it extra difficult to fall asleep.
Particularly if you work in an office and do not engage in much physical activity during the day, establish a workout schedule for yourself. Just 15 minutes a day of activity can help, as long as you do so a good 30 minutes or more before bed. Exercise enables you to get the oxygen you need to rest and sleep well.
Make sure you are going to bed at about the same time each night. Whether you realize it or not, you are a creature of routine. Your body works best when it has a schedule. So set times to go to bed and get up daily, and your body will respond by feeling drowsy just at the right time.
Consider cognitive therapy if you have severe insomnia. This type of therapy helps you pinpoint inappropriate beliefs and thoughts that are causing your lack of sleep and correct them. Other benefits from cognitive therapy include learning about sleep changes over the human life cycle, in particular age-related ones, and also being able to set realistic sleep goals.
Exercising earlier in the day can help you sleep. Morning exercise is also a great idea. Exercising before bed can actually make you stay up longer. This can cause you to lay awake at night.
If you find you wake up shaking in the night, but a thick blanket doesn’t help, have a glass of warm milk before you hit the hay. Milk contains nutrients which keep your blood sugar level overnight, and this can save you from that horrible shaking you are experiencing.
If you are getting up to use the bathroom all night long, talk to your doctor about getting your blood sugar tested. Those with diabetes often drink a lot during the day, and this can affect your sleep as you have to void all of that liquid during the night.
If you suffer from bouts of insomnia, take a look at your mattress to see if it may be contributing to the problem. If your mattress is to soft, too hard, or just old and uncomfortable, it could be the cause of insomnia, or frequent night waking. A new mattress might be just what you need.
Check your mattress often for signs of wear and tear. If you’re not comfortable, it may need to be replaced. Buy new pillows and bed linen whenever necessary. Avoid allergens when choosing bedding. Although feather pillows might be more comfortable, they are a waste of money if you’re allergic to them.
Your bed can become your friend when it comes to sleep if you make it exclusive to your sleeping time. Watching television throughout the day, getting on the laptop, napping and other activities should be kept out of your bed. Your bed needs to only be used for sleeping only!
Walking in the evening is relaxing and helps you wind down and let go of your cares. The more pumped up the body is, the less likely it is to sleep. Exercise will energize you and make it tough to get to sleep.
Using a air purifier can often help those with breathing issues. It will clear the air of most allergens and dust mites that can bother you. As an added bonus, it also gives the rooms a clean, fresh smell. Most of them are very quiet or make a low soothing noise that is like white noise.
Exercise can help you sleep better at night but only if you exercise during the day or early evening. If you exercise right before bed, then you will only get your adrenaline going and you find it hard to sleep. So try exercising during the day to get a better sleep at night.
Get all electronics you can out of your bedroom. You may find it tougher to fall asleep if a computer or television is present in your room. Also be sure you’re leaving your cellular telephone in a different room every night. Only use this room for sex and sleep. Your house can contain your electronics in other rooms.
If you want to lose weight, then how much sleep you are getting each night is quite important. People who are tired tend to eat more. You are also going to make less healthy choices in terms of what you do eat.
If you were told to drink a warm glass of milk before bed to help you sleep, that advice was sound. This can help you feel drowsy and full, allowing you to pass right out. If you want an extra boost of sedation, add 1 tablespoon of honey to the mix.
While there is some research and lots of encouragement by some professionals about the benefits of napping, if you’re having trouble sleeping at night, you should probably skip your afternoon nap. You’ll want to choose effective strategies for weaning yourself off your afternoon nap. Use the suggestions above to help you cure your nighttime insomnia by doing away with your afternoon nap.