Do you suffer from insomnia? Here are 3 insomnia tips that are easy and may help you sleep better tonight.
Millions of people suffer from insomnia, you only need ask around your family or group of friends to discuss just how bad this problem is. Not only does lack of sleep affect your health short term, but it affects your health long term.
All too often, the only solution seems to be to rely on
potentially dangerous, expensive prescription drugs to get the rest you need.
Even then, are you getting the best rest possible? To make matters worse,
research has shown that people who rely on sleeping pills tend to die younger
than those who don’t. This is a problem you need to deal with. It can be done. These 3 insomnia tips may help you get a good nights sleep soon.
There are other choices. There are many easy ways to relieve insomnia, but do understand “easy” doesn’t necessarily mean “quick”. It’s worth the extra effort though. YOU ARE worth the extra effort.
Insomnia can be caused by many things but stress and hormonal issues are two of the main causes in many people. But in many, more mild cases you can find relief simply by making some simple lifestyle changes.
(Always check with your doctor first! In some extreme cases you may only find relief with a prescription drug so go for a check-up with your doctor. Ask if these 3 insomnia tips would be good for you.)
Here are 3 insomnia tips: Start today and hopefully sleep better tonight:
1. Relax. I know this is a hard thing to do when you're thinking about everything you have to get done tomorrow and you can't sleep tonight. You know the drill, you lay down to go to sleep, you can't sleep, you get aggravated and mad, and...you can't sleep.
It's a vicious cycle, and it's one that you have to break if you want a good night's sleep. Don't make your insomnia the focus of all your thoughts. Ignore it. Use self-talk to talk yourself into the fact that you'll be able to fall asleep tonight - instead of spending the whole day complaining about the fact that you have insomnia. Remember, self-talk is self-hypnosis. Choose which way you want to go.
That means, don't do any stressful things right before bed. Night time is not the time to balance your check book, pay bills, work on that stressful report, etc.
You should also avoid watching TV. or working on your computer before or in bed. Many experts say that if you use your bed as an office you tend to take away the relaxing feeling of being in bed and can make the actual act of going to bed stressful. You are teaching your brain to see your bedroom as a workroom, not as a place of rest.
Many people recommend not having any tech type equipment in your bedroom at all.
2. Diet and exercise. This is important for a few reasons. For one thing your body will be more tired if you get enough physical activity (especially if paired with fresh air) which can make it easier to fall asleep.
The other, and more important, reason is that if you eat nutritiously and exercise properly you are keeping your body healthy. A healthy body functions better in everything, even sleep. All your systems will be working at their best.
Our bodies are all about balance, if we want to keep our body in balance we need to make sure we not only get adequate rest but that we get adequate exercise.
3, Use relaxation techniques. Progressive relaxation is one type. This is when you relax your body, one area at a time working your way all the way up to your head. You start with your toes, than move up to your feet, ankles, calves, thighs, etc. right up to the small areas around your eyes and then your scalp. It takes time and concentration but if you 'force' each area of your body to tighten up and then to relax it can actually help you get to sleep. The idea is that there is no way your mind can stay active when the rest of your body is in a state of complete relaxation.
Hypnosis: There are lots of hypnosis downloads and CDs that can help. They will offer anything from Progressive Relaxation techniques to re-programming your mind to quiet down giving your body permission to fall into a deep sleep.
Visualization is another technique often used with hypnosis; in fact, some hypnosis is just that – helping you to form visualizations in your mind.
They might be as simple (and, yes, you can try this at home):
Think of the sound of ocean waves, crashing on the beach, and then sliding down the sandy beach to return to the ocean again. Can you hear birds in the distance or feel a soft warm breeze stroking your face as you slowly drift off to sleep, safe and secure in your lounge chair.
Perhaps, instead… Imagine…you are sitting by the side of a slow moving stream, listening to the sound of the water as it rolls over and around the stones in the riverbed in one continuous flow that just goes on and on… Can you hear or feel the gentle breeze blowing through the trees high overhead and feel the peace that covers you like a soft warm blanket?
Just one of the 3 insomnia tips.
You’re right! Insomnia stinks. Whether it's caused by stress, menopause, fibromyalgia (as I have) or any other factors it is very difficult when we don't get enough sleep. Before you try anything too drastic, try these 3 insomnia tips to relieve your sleeplessness and get the relief you need tonight!
Remember, this is definitely a case of practice makes perfect. So take the time to work on improving these areas of your health over time. Your sleep and health is worth the effort.
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