help me sleep
Turn Your Search For Knowledge About Insomnia Into A Success
You might find that you have a hard time going to sleep and staying asleep sometimes. If this happens daily for months, then you could have insomnia. If you feel like you could be dealing with insomnia troubles, continue reading to learn what you can do to fix it.
Here we will cover the symptoms you may experience as well as some great tips on how you can sleep with insomnia.
Keep to a strict sleep schedule. There is an internal clock in your body that causes you to be tired at generally the same time each night. If you reset the clock to obey to your schedule, you'll sleep better.
Make Your Bedroom Comfortable
Monitor your room's temperature and ventilation. If your room is too hot or the air isn't flowing well, it can keep you awake. This can make it harder to sleep in that room. Set your thermostat low to somewhere around 65 degrees if you want to get good sleep.
Add some blankets that can be removed so that you're in a comfortable temperature.
Drink something small and have a snack at least about 2 hours before you relax for the night. Late eating can also cause too many dreams!
If insomnia has plagued you for a while, think about seeing a physician. Generally, insomnia doesn't last.
However, it can be an indication of a medical problem. It's a good idea to visit your physician to ensure that nothing major is going on.
Keep your room as quiet and dark as possible. Even artificial ambient lights can prevent your body from resting properly.
If there is any noise that you can reduce or eliminate, do so. If there is noise that is beyond your control, get yourself some earplugs.
Just sleep and dress in your bedroom — nothing else! If you watch television or use the computer, your brain will associate your bedroom with activity.
It is possible to reprogram the brain so that it sees the bedroom's only purpose as sleep. Specialized music such as Isochrial Music can work wonders! Even this video may help you below! (Just remember to wear headphones if you listen to this recording)
Are You Stressed Before Sleeping?
Do you lay in bed thinking about all the things you have to do the next day? If so, this could be contributing to your insomnia. For instance, if you have to pay bills, do them today so you will not have think about them overnight.
Get rid of all of the concerns that you can when it's still light out. Make a list of things to do before bedtime.
It is essential that you have as little stress as possible bothering you before you sleep. Try using relaxing techniques to get to sleep. You get quality sleep when your body and mind is relaxed. Techniques like deep breathing, meditation, and imagery can help you out.
Cognitive therapy can help you with your insomnia. When you partake of this kind of therapy, you will be able to identify your erroneous beliefs that have disturbed your sleep. Cognitive therapy also gives patients information so that they know exactly what they should be doing for their sleep routine.
Is your mattress to blame for your chronic inability to sleep? It's almost impossible to enjoy sweet dreams when your bed is uncomfortable. If your bed is too hard or even too soft, this can prevent you from sleeping. A third of your life is spent in a bed, so it should be a comfortable place.
Warm milk before bed could be a natural sleep cure that helps you.
The natural sedative in milk releases melatonin, which help you sleep. That relaxes you and gets you ready for bed.
Write down how you feel. Worrying about responsibilities during the day, can cause you to have issues when trying to sleep.
A Journal Can Help With Insomnia
If you write out the issues you are having, you can make a plan to combat them.
You minimize your stress when you have a plan to cope with the causes of stress, leading to better sleep at night.
Avoid drinking any fluids approximately three hours before your proper bedtime. If you drink a lot, you'll pee a lot, too.
You can't sleep if you're always going to the bathroom. Drink lots of fluids during the first one half of your day, and avoid them after.
A supplement called 5-HTP taken in doses of 100mg at night could help you sleep. The dosage this low has proven effective in assisting people that suffer with depression get sleep at night. Consult your doctor to get advice on proper dosage.
While sleep aides can help when dealing with your insomnia, be careful that you don't get addicted. It would be a much better idea to talk to your doctor about the issue to see if he can give you anything that can help.
After you read this article, you see that you have much to learn about the condition. You know how to beat your insomnia. Rather than lying awake at night, use these tips to get to sleep again. If all else fails, try Sleep Tracks For Insomnia – more about Sleep Tracks can be found in my article here. Best wishes!
Please note: If you click on the links above (some of them, not all of them) and purchase the product, I will receive a small commission. This helps me to keep my site operating and to keep writing and offer you freebies from time to time. Many thanks for your understanding.
Tips For Insomnia and A Better Nights Sleep
When you run a busy schedule, you need a good night of sleep in order to keep things going. If you suffer from insomnia, you truly can’t function. Read on to find out how these tips for insomnia may just be what you’re looking for.
Most of us like to wait until late for bed on holidays or when we have time off. Get into a habit and put on your alarm to wake yourself each morning at around the same time every day, no matter how late you stay up. Routine is the key to beat insomnia.
Setting A Routine is key to beat Insomnia
Set your alarm for an hour earlier. You may be more tired in the morning, but you should be able to sleep better that night. The idea of getting up earlier will make sure that you will be tired in the evening and want to get to bed early that night.
If you are having difficulties sleeping, ask your partner for a short massage. A relaxing massage can be a wonderful avenue to restful sleep.
Allow your mind and body to rest while you get your massage, and sleep will soon follow.
A mattress does little to support your body. This can actually stress your body more which can lead to your insomnia being worse.
We spend eight hours a day on a mattress – the investment of a good mattress is worth it in the long run.
As mentioned before routine is the key – try to get into one and stick to it. Your body will adjust to the pattern and sticking to it. Sleeping at random times will just make your insomnia worse.
Prescription sleep aids should only be considered when all else isn’t working. Ask your doctor which one is best for you.
Physical Exercise Will help You beat Insomnia
Be sure to get ample physical exercise. It’s a fact that people that work within an office environment, are more prone to have insomnia than any other people, simply due to the fact that they are less physical during the day.
You have to get your body tired at times, to help the body rest. At the least, you should try walking a couple of miles after you’re done working.
Exercise is something that may allow you to sleep better through the night, but only if you do it more than a few hours before sleeping. It is a great idea to spend time in the morning doing some simple exercises.
Yoga is a great exercise to assist in the aid of beating insomnia. You don’t want to avoid revving your metabolism right before bed. The goal is to achieve a natural body to slow down on its own.
Magnesium For Insomnia
Do you know the state of your magnesium levels in your body? A lot of people don’t have the right amounts of magnesium in their bodies, so a supplement helps.
Magnesium is a great mineral for insomniacs to take because it helps them fall asleep better. Magnesium affects the neurotransmitters in the brain and can allow for more restful sleep.
Foods that are high in magnesium content include black beans, green leafy vegetables, leafy dark green like spinach, and pumpkin seeds. Magnesium can also provides the treatment of muscle cramps.
Consider taking a magnesium and calcium pill every day to find out whether that helps. These types of supplements are pretty cheap and can be found in a drug stores.
Consider how your bed is. Are your sheets and comfortable? Is your pillow too soft or too hard? Does it support your neck and head well? Is your mattress uncomfortable or old and firm? If so,you must get a new mattress.
This can make you more relaxed and help with sleep.
Best not to consume food or liquids prior to going to bed. This will only activate your digestive system which will not contribute to your sleeping. Although a nice cup of chamomile tea will be fine. Have a small drink and snack two hours before your head hits the pillow. Eating too late can cause disturbing dreams as well.
Do you remember hearing about parents give their kids milk so they’ll go to bed? This really can help with insomnia – just make it a small glass and make sure it’s warm. More home remedies for insomnia can be found here too.
Milk reduces your stress levels and help you relax because of its high calcium content is particularly effective. This can help you sleep.
It’s no point in forcing yourself to shut your eyes because the clock tells you it’s time to do so. It will be better for you wait to go until you’re really tired physically.
Did you know you aren’t too old to be rocked to sleep? Rock in a chair for a bit before bed. Many arthritis sufferers also suffer from insomnia. Arthritis is a very painful condition that can make sleep elusive.
If you suffer from arthritis, try soaking in a hot bath, doing exercises for relaxation and taking some ibuprofen each night to get comfortable enough to sleep.
Cherry juice may help you sleep because it has melatonin in it. Studies have proven that drinking two glasses a day can help you sleep better than not drinking it at all. Tart juice is something that works best.
Take all electronic devices out of the bedroom. It can be harder to fall asleep with a computer or television in your room. Also, try really hard (I know it can be hard!) to not use your lap top or smart phone whilst in bed.
Your room should be used for nothing more than sleep and romance. Place your electrical gadgets in other rooms aside from your bedroom.
Kava may be helpful if your stress. It has been proven effective in treating stress and helping people to sleep better. Only take this supplement with your doctor’s prescription as it can cause liver problems some people.
Many people think that alcohol will help ‘knock them out’ prior to sleep. Alcohol tends to have a relaxing effect when you first consume it, but after a couple hours, it can keep you up. This will keep you up at night and you’ll feel terrible.
Check with your local physician before you take any over the counter sleeping aids. This is especially true if you’re going to be using it for a long time. This sort of thing is OK occasionally but can have long term negative side effects.
Meditation or Relaxation Can Help With Insomnia
Use the time before bedtime to de-stress. Meditation or deep breathing is a great way to finish off the day. Put on some gentle music at bedtime and make sure your room is dark or only dimly lit. Enjoy creating a peaceful haven for your bedtime ritual.
Insomnia is an irritating issue for anyone to deal with. Luckily, it is possible to take control of your life and make the changes necessary to banish insomnia.
You need to sleep well to perform your daily duties better. I hope these tips for insomnia will help you to have a more peaceful sleep. Namaste!
A Sleep Optimization Program
Want to take things to the next level and try a program that has been working for thousands of people across the world? If so, SleepTracks may be for you.
It’s marketed as the Number 1 Sleep Solution Training Program and it’s possibly correct in assuming this title.
SleepTracks works by targeting three levels simultaneously. It claims to re-boot your brain, re-wire your confidence (in getting a good nights sleep) and change your habits that work against your sleep patterns by using scientifically proven brainwave entrainment.
The course comes with 5 audio sessions (Available as CD’s or MP3’s) and a workbook for $77.00. (Plus postage if you order the CD package) Great value and worth every cent once you get a good nights sleep!
The Developer is Yan Muckel and actually use to suffer with insomnia himself. This is why he went on his own private journey to find out more about brainwave entrainment and how it can assist with sleep. The rest is history.
His program has sold to thousands across the globe… and people are talking about the program! Click on the above link he will also mail you a report on the program and he will share with you 7 steps to help you have a better nights sleep.
The great thing is, he offers a 60 day money back guarantee – no questions asked. If you’re not getting enough sleep, simply send the CD’s back in working order and he will refund you once he receives them. No questions. No fine print. That’s what I call integrity.
Please note, that if you click on the links above, I may receive a small commission if you purchase the product. This will help me to keep making free relaxation and meditation products on my page at Relax Me Online.
If you would like to sign up for FREE relaxation tracks each month, just enter your name and email in the box provided and I will make sure I let you know each month what the new downloads are and will send you a link. I hope my tips for insomnia has helped you towards a better nights sleep.
Home Remedies For Insomnia
Did you know that Insomnia is one of the biggest sleep problems in Europe and North America? It has been said that one third of the population within the United States are not getting enough sleep to resume their daily, normal activities. This percentage is astounding.
Generally speaking, we should be aiming for seven to nine hours of sleep per night. This is so we can function at our best during the working day. If we don’t get this amount of sleep, insomnia can kick in and can lead to illness such as depression, accidents (at work and on the way to work), and even heart disease.
Within this article I will discuss some simple ways to help with insomnia. Some cost a few dollars, others are free and are more about awareness and changing your lifestyle. Give them a try and put them to the test. If the don’t help you, please seek professional assistance with your local GP or sleep clinic.
Firstly, as I’ve been studying binaural beats for the past 5 years, I will start with a few sleep programs that are currently on the market that use binaural beat recordings as sleep aids. And if you haven’t tried binaural beats, they might just be for you.
Please note that if you do click on some of the links (not all, but some of them) I will receive a small commission if you purchase a product. This also helps me to pay for my website costs of storing the music on site and for me to be able to give out free meditation and relaxation music each month 🙂 If you would like free relaxation music each month, simply sign in at the blue box at the top of this page and I will notify you each month of new titles at no charge whatsoever!
Sleep Tracks – Sleep Optimization Program
This program has been around for sometime now and Sleep Tracks is the only program of its kind that takes a holistic approach to insomnia issues.
It looks into the most important areas that can contribute to irregular sleeping patterns and insomnia itself and assists these issues through the use of 5 Quality MP3 Recordings and 1 e-book and 5 video course all delivered to you in an instant for $77.00. Or you can benefit from
the CD version for the same price plus the cost of postage.
The program consists of 5 CD’s/MP3’s
1. Fall Asleep – This is to be used at the beginning of the night from when you are wide awake. This will help you to drift off
2. Whole Night – This one is good to be played on continuous all night and is perfect for those who awaken at night time. The Entrainment is used to slow down your brain responses. (See diagram of what happens to your brainwave patterns after only six minutes of listening to this recording.)
3. Anxiety Ease – Ideal for anytime you are beginning to feel stressed and have anxiety. Don’t leave it until bedtime. Best to deal with it in the moment with this CD/MP3
4. Power Nap – Need a quick break? This one wil do the job. You don’t need any more than 20 minutes ( this will not disturb your sleep at night time) as this will be all you need to awaken again feeling refreshed and energized.
5. Insomnia Buster – Use this one prior to going to bed. The idea of this one is to prepare you for the night’s sleep ahead. (Although you may even find yourself feeling sleepy listening to this one.)
You also receive with the CD’s/MP3’s 1 eBook and a video Course
1. Fast Start Guide – Begin to implement these ideas into your lifestyle and you will rid yourself of insomnia now and forever (This gives you some great tips on the program and how best to get started)
2. Optimal Sleep Course – This consists of 5 videos designed to give you the best sleeping tips and strategies to prepare for a good nights sleep.
The entire course is backed by an unconditional guarantee. If after 60 days you’re not happy with the course, simply return the CD’s (if you purchased the CD’s) and you will be given a refund. No questions asked. To visit the Trusted and Official Site of SleepTracks, please click here!
Home Remedies For Insomnia – Delta Isochronic Tones
Relax Me Online have recently produced a brand new recording called “Home Remedies For Insomnia” This is a one stop MP3 recording that runs for 1 hour and is an instant download.
You can listen to the Youtube Sample here. This is not just a ‘pretty’ recording. Like Sleep Tracks above, this recording has Delta Isochronic tones that will deeply relax you and eventually lull you into a deep sleep.
Delta brainwave patterns appear when we are sound asleep. Even some monks have been known to achieve this level of brain wave frequency when they have just come out of a deep meditation. Baby’s can naturally experience these patterns and younger children, however as adults will lose this ability.
THIS MP3 INSOMNIA REMEDY DOWNLOAD IS CURRENTLY FREE OF CHARGE!
CLICK HERE NOW!!!
Six Steps To Sleep – The Natural Insomnia Cure
What I like about The Six Steps To Sleep Program, aside from all of the recordings and information you receive, is a bonus item – a sleep planner chart – to keep track of your progress and sleep insomnia patterns, and to stick to the six step program. So simple, yet so much needed with this type of program.
This course also offers a full money back guarantee – if you’re not sleeping any better after 3 days of using the course, simply drop them an email and they will refund your money in full.
This program comes with 4 audio programs and 3 bonus items (including the tracker as mentioned above) and the good news is the price of this program – at only $27.00, it is sure to be a hit. It has already helped over 100,000 people and has been recommended by the National Sleep Foundation.
They also claim that within three days you can be sleeping like a baby. All recordings offer special binaural beat soundtracks that take you to the relaxed Delta State. Here are the recordings supplied:
1. Deep Sleep (Delta – 30 minutes) This recording uses delta to give you a restorative sleep
2. Anxiety Release (Theta – 15 minutes) Helps relieve stress and anxiety before going to bed, thus setting the mind to relax
3. Calm Mind (Theta – 15 minutes) Set to beautiful relaxation music and pulsing theta beats, this will have you waking up in the morning feeling refreshed after a deep and restful sleep
4. Sleep Like a Baby (Theta Hypnosis – 20 minutes) Listen to this one at any time of the day to improve your sleeping patterns. This one uses Theta binaural beats as well as a vocal hypnosis session.
As mentioned at the beginning, you also receive 3 bonus products; the planner, another Blissful sleep audio presentation and an e-book called The Ultimate Deep Sleep Guide” All of this comes as an instant download so you can begin tonight! To Visit The Official And Trusted Site Of Six Steps To Sleep, Please Click Here.
Herbal Bliss – The Perfect Cure For Insomnia
I’ve used herbs many times now and yes, they do work. (At least for me!) Firstly, let’s start with Lavender. Lavender is quite a common and easily grown plant that has dull green/grey leaves and purple flowers.Just touching the lavender bush will set of its beautiful aroma.
It’s known to have anti-anxiety properties and to assist with relaxation. Some use it in their oil burners, whilst others sprinkle just one or two drops on a pillow before bed time. I like the idea of sprinkling essential oil of Lavender (make sure it is essential oil and not manufactured oil with various toxic additives!) on the pillow and this has really helped me sleep well.
The great thing is when you awaken during the night and get a whiff of the lavender again, it sends you straight back to sleep. Aromatherapy really does work wonders.
You can learn more about how to use essential oils here with these great cheap e-books on aromatherapy recipes.
A good old fashioned cup of Chamomile Tea can be a great way to get comfortable for the night. This tea is readily available from most larger supermarkets and health food stores. It has relaxant properties within it.
Here is a trick I use. About 1 hour before I go to sleep, I boil the jug and add 2 chamomile tea bags in my cup. Pour them in and let the cup cool. Then, about 15 minutes prior to sleep, I drink the tea (warm). This has really assisted me to have a solid sleep. Give this one a try and let me know how you fare.
Set a Sleeping Schedule
A really important tip here, and so often overlooked, is to keep a sleeping and waking schedule. A regular routine. Try to aim to go to sleep around the same time each night (or thereabouts) and have things in place that will begin to signal to your body that it’s almost time to go to sleep.
Try to wake up at a regular time. If you don’t get much sleep one night, try to avoid naps the following day and keep to your scheduled routine.Your body will soon realize that it needs to sleep at regular intervals, rather than at various times throughout the day and night.
Set A Comfortable Sleeping Environment
So simple, yet again one that is often overlooked. Check that you have decent pillows. Are they old and offer no support? If so, get rid of them now. You spend 8 hours a day resting your head on them – they should offer you support.
The same applies to your bed. It’s amazing how we tend to spend so much money on other things in our lives, and yet many of us will scrimp and scrape on the purchase of a decent bed. Not only is having a good supportive bed good to help ease insomnia, it’s also imperative for your back health.
Keep your sleeping environment dark and quiet. Purchase a pair of soft earplugs if need be to reduce external noises. Treat your bedroom as a temple. This is your place of rest so make it real comfortable. Avoid watching television, eating, playing on the computer in your bedroom.
These all conflict with a good nights resting area. I hope that one of these tips will assist you to make insomnia become a thing of the past. It’s natural to get a good night’s sleep and these tips are designed to bring back your sleep in a natural and healthy way, without drugs. Good luck and hoping that home remedies for Insomnia has helped you today.
Please note: Some of The programs offered above I will receive a commission on them if you click on them and purchase. Not a large amount but this helps me to continue to run my site and supply free relaxation music each month. (If you want free relaxation music each month, simply fill in your name and email in the blue box at the top of the page and I will send you download links to begin to relax at NO CHARGE each month. 🙂