While many people can't wait until they can climb into bed at night, to those who have problems sleeping, insomnia turns bedtime into a nightmare. Tossing and turning, constantly looking at the alarm clock to see how much time they have left to at least try to get some sleep. Worrying about whether they'll be able to make it through another day at work on no sleep at all. And therein lies most of the problem. When you're worrying about sleeping, insomnia just gets worse. But here are some tips to help you break out of this seemingly never ending cycle.
Make a temporary change in your bedroom - If you normally don't have problems sleeping, insomnia need not take over your life. Sometimes making a simple change in your bedroom will help. Try adding an extra pillow or take one away. Maybe your room needs to be darker or the temperature needs to be adjusted. Change the location of your bed or even try different blankets. Often all it takes is a simple change in habits to break the pattern of anxiety you're feeling when you go to bed. It's that anxiety that leads to stress and that leads to sleeping and insomnia problems.
If simple changes in the bedroom aren't enough, try moving to another room for the night. If you have a comfy couch or recliner that you like to nap on, there's nothing wrong with sleeping there for the night, or in your guest room if you have one. What you're trying to do is break the pattern and it usually only takes one good night's sleep to do it.
If you've been having problems sleeping, insomnia may not be the problem. It may be your television. It's harder than you might think to relax and go to sleep when you have the TV blaring away in your bedroom. And your computer, or the fact that you were just drinking a cup of coffee or a soda before bedtime. Or exercising. All of these activities are stimulants and should be avoided one to two hours before bedtime. If you must watch television before retiring for the night, try reading a couple pages of a book to relax and substitute a warm, decaf tea for the soda or coffee.
One of the best things you can do when you find yourself having trouble falling asleep is just to get up out of bed. If all you're doing is lying there tossing and turning and becoming more and more agitated, you're not getting any rest anyway. If you've lain in bed more than 20 minutes and haven't fallen asleep, get out of bed and move around a little bit. Nothing too stimulating, but just enough to calm yourself down so you can relax when you get back into bed.
When you're having problems sleeping, insomnia isn't necessarily the problem. If you're used to falling asleep as soon as your head hits the pillow though, all it takes is one or two nights of difficulty falling asleep and then you start worrying. Generally, all it takes is a minor change in your sleeping habits to overcome the issue.
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