Insomnia Tips

Insomnia Help – 10 Tips to Realize Restful and Refreshing Sleep

With a handful of Insomnia tips, Sleep.com can help you find relief from your sleeping disorder and get you back into a routine of natural, healthy sleep. While there is no overnight cure for this serious yet common sleeping disorder, insomnia help aims to teach people how to make sensible decisions about the importance of sleep in their lives in order to return their bodies to a natural and rhythmic sleeping pattern.

Follow these 10 insomnia tips to begin your journey towards a better night’s sleep.

1. Stimulate the Retinas – Spend at least 15 minutes a day outside in sunlight. The full brightness of the sun can help restore the circadian rhythm, or the body’s natural sleep-wake cycle.
2. Avoid Exercise 3 Hours Prior to Bed – Exercise raises the heart rate, which can make it difficult to fall asleep. Try some slow stretching instead to gear your body into a slowed, relaxed state.
3. Avoid Stimulating Foods 3 Hours Prior to Bed – Lying in bed after eating can interrupt digestion, which may lead to nighttime heartburn that makes it harder to fall asleep.
4. Keep a Cool Sleeping Environment – Temperatures that are cool and comfortable make for optimal sleeping conditions.
5. Avoid Daytime Naps – Daytime naps can make the body feel less tired when trying to fall asleep at night. You always want to go to bed tired.
6. Avoid Stimulants 2-3 Hours Prior to Bed – Stimulating substances such as caffeine and nicotine can keep you awake, even when you are tired. Avoid coffee, tea, sodas and colas 3 hours before bed, as well as cigarettes, which can be equally as stimulating.
7. Listen to Calming Music – Scientific studies show that calming music, white noise and other self-hypnosis sounds help reset and calm the brain, preparing it for deep, restful sleep.
8. Avoid Waking Activities While in Bed – Avoid watching TV, eating, texting friends or surfing the Internet from a lap top while in bed. Limit your bed-related activities and your body will start associating your bed with sleepiness, making it easier for you to fall asleep.
9. Go to Bed at the Same Time - A routine sleeping and waking cycle is best for anyone suffering from insomnia. Go to bed and wake up at the same time each day, even on the weekend.
10. Get Out of Bed If You Can’t Sleep – If you can’t fall asleep within 15-20 minutes of going to bed, get up and wait until you become tired.

Disclaimer: These statements and products are not intended to diagnose, treat and cure or prevent disease. Always consult your physician regarding any sleeping disorders.