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Don't Let Your Insomnia Run Your Life! Understanding what is causing your insomnia is an excellent way to manage it. This is where this article comes into play for you because it has some great advice about insomnia. If you are interested in learning more about insomnia, keep reading to learn more. You can invite sleep in by creating a dark, soothing atmosphere in your bedroom. Be sure to get shades or curtains that block any outside light. Try some soothing music, or a CD with ocean or bird sound effects. Read a relaxing book. Find what works for you, and create a habit of it. You will learn to associate these activities with sleep. Only use the bedroom for sleeping and dressing. If you do a lot of other activities there, your body may begin to respond to the room with anxiety . Your brain can be reprogrammed, and you want it to know that your bedroom is only for sleeping. Stay away from alcohol. A lot of people try to soothe their sleep issues with alcohol, but that is not a good idea. For one thing, you don't want to become dependent on alcohol. For another thing, alcohol is a diuretic and may encourage nighttime urination and difficulty when you want to go back to sleep. Some people have trouble staying asleep at night because they drink liquids before they go to bed. This causes them to have to get up during sound sleep and use the restroom. You should try your best to limit your fluid intake for two hours before your bedtime. This will help you stay asleep during the night. Get your mind and body ready for sleep in advance. Dim the lights up to two hours before turning in. Practice meditation and void any activity that will make you think too much. Do some stretching exercises but nothing to strenuous. Relax with a cup of hot milk or non-caffeinated tea. Don't try to force yourself to fall sleep. Instead of waiting for sleep to come, if you it has been thirty minutes and you are still awake, get out of bed. Try to do something that will help relax your mind like reading a nice book or taking a warm bath. Do not spend ten hours sleeping. There is no way to catch up on lost sleep. Only sleep the number of hours that you need to feel refreshed. If you sleep more than that, you may actually be causing yourself problems for the next night of sleep. Set an alarm if you need to http://www.bushealth.com/. To teach your brain that bed means sleep, you shouldn't do anything else there. If you watch television, do work, read a book or fool around, your mind will think that bed is a time for stimulation. Use it for sleeping only and your brain will learn that rest comes when you lie down. If you get up at the same time every day, this will increase your chances of sleeping through the night. Since your body will become accustomed to sleeping for a certain number of hours, every time you go to bed you should sleep for the same number of hours each time. If you aren't able to sleep more than a few hours at night, then restrict yourself to only those hours in bed. For example, if you are sleeping 3 hours a night, then stay in bed for no longer than 3 hours. Once you start falling asleep immediately, increase it by an hour at a time. Be sure not to nap during the day as you try to fix your schedule. Your doctor may prescribe sleeping pills for you to use at night. After an extended period of time using them, they could be ineffective in helping you sleep. If this is the case, you may need to seek additional help with your insomnia. Altering medications might help extend the time they are effective, but other treatment could be more effective for the long term. When you're sleep deprived and tired, you may think a midday nap can help. But, you need to avoid naps. You should have a proper sleep schedule in place, and choosing to nap can be a disruption. You may also not sleep as deeply at night if you take a nap. Meditate for about 20 minutes before bed. This will allow you to let go of your stress, and only good energy will remain. Negativity is released each time you exhale, and you will be asleep before you know it. Eating a huge meal before bed can cause you a myriad of problems. To start with, you will feel full and that can make you very uncomfortable. On top of that, food and acid can move up your esophagus, burning your throat and leaving you with heartburn, and that won't let you sleep! Join an online forum for people who have insomnia. This way, you can interact with others who have the same problem you have. You can trade remedies that work, and you might be able to have a chat together if people are having a hard time sleeping. It's much easier to go through something if you aren't handling it alone. There are many applications that help you fall asleep. Choose a sleep application that place relaxing white noise. Some of the options on the applications also record your sleep patterns so you can find the root cause of your sleep deprevation. There are many free applications available to help you sleep. If noise is keeping you awake, buy a pair of earplugs. They might be the key to you getting a better night of sleep. Be careful, though. They can block out fire alarms and telephone calls. Wear them whenever you have to. As you probably are able to tell, insomnia isn't impossible to deal with. You must just tackle it using the best sort of information to get the right results. If you apply what you learned here, your insomnia can be reduced.


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Kathy Allen, Pam Peters Florida Co-Coordinators Homemakers for America/The Abigail Adams Project of Florida

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