Insomnia can make you feel old. You didn’t have any trouble sleeping as a child, why now? Don’t try to figure it all out, that stress will just keep you up longer. Instead, focus on learning all that you can do to defeat insomnia and then deal with it, using the ideas in this article.

Ask your significant other for a quick massage right before bed. A massage can help your body relax enough to get the sleep you really need. It doesn’t need to be a full body massage, and it doesn’t need to be long. A short 2 minute neck rub is sometimes all that’s necessary.

When insomnia becomes an obstacle to your being able to get adequate sleep, try increasing the ventilation in your bedroom. Doctors recommend this treatment for anyone having difficulty falling asleep, because improved breathing leads to a more relaxed state. Use a humidifier or open a window if you can, and finally get some rest.

Try deep rhythmic breathing to snap out of a bout with insomnia. Lay in bed with your eyes closed and simply breathe with deliberation. This exercise will relax you and help take the focus off of the price you will pay tomorrow for not getting enough sleep tonight. Try counting the breaths too, to get sleepy faster.

Ask your partner to give you a massage just prior to bed time. Even something as simple as rubbing your shoulders for a few minutes can help. Make sure they apply gentle, firm pressure to your body to help get rid of the tension in your muscles. This should make it much easier for you to sleep.

Don’t automatically reach for prescription medicine when you can’t fall asleep, as this can quickly become a dangerous habit. Insomnia is often temporary or simply due to something stressful going on in your life. Try other things first, like warm milk or a bath, and make sure you get an okay from your doctor before trying the heavy stuff.

Do not sleep on your stomach. Doing so makes it difficult for you to sleep well because it causes pressure to be placed on your lungs. As a result, you will not breathe as deeply during the night. In addition, it could cause you to have back and neck issues.

Particularly if you work in an office and do not engage in much physical activity during the day, establish a workout schedule for yourself. Just 15 minutes a day of activity can help, as long as you do so a good 30 minutes or more before bed. Exercise enables you to get the oxygen you need to rest and sleep well.

Make sure that your bed is comfortable. If you have an old bed, the problem may not be insomnia. It might be that your bed is too uncomfortable to have a good time sleeping. Try sleeping in another location, whether that be on the couch or a night in a hotel. If your bed is the culprit, replace it.

The ideal temperature for your room when sleeping is slightly colder at 60-65 degrees. Why? This helps you relax, while warmer temperatures will cause you to toss and turn. So, instead of adjusting the temperature away from this number, add or remove blankets accordingly. This helps you be able to get comfortable and get to sleep.

If you feel yourself worrying about sleep for more than 15 minutes while lying in bed, get up and do something else for short while. Distract your mind until you feel tired again, then go back to bed, using breathing exercises rather than obsessing about sleep. Try to turn your brain off.

Rubbing your stomach can be very helpful when trying to go to sleep. Doing this helps aide your digestive system and makes you comfortable. Since it does help your digestive system, it also can help you lose weight. All you do is gently rub on your stomach by your navel in a circular motion.

If you are struggling with insomnia, try to get up at the same time every morning. Sleeping in on the weekends can be tempting, but doing so can disrupt your normal sleep cycle. Getting up at the same time in the morning helps your body learn to wake up at a consistent hour.

If you are having a hard time getting to sleep, try eating a snack that contains trytophan. This is a chemical that helps the brain relax and the body becomes a bit drowsy. Foods that have this natural chemical in it include turkey and watercress. Try having a light salad made of the two slightly before it is time to sleep.

As stated earlier, insomnia makes you feel old and miserable, which compounds itself because it gets worse as you age. That is, unless you do something about it. Now that you have read this article, you have the tools and power to make sure that you get to sleep at night.

Insomnia Tips And Advice Straight From The Sleep Experts was originally published on Spring