Dealing with insomnia is a constant struggle. Not getting enough sleep through the night causes problems throughout your day. It decreases your productivity and leaves you feeling exhausted all day long. Make use of these simple tips to get a better night’s sleep and feel good all day long.

There are many good habits that you can practice to avoid insomnia. One way to promote healthy sleep is to set a consistent bedtime and wake up time every day. This trains your body to prepare for sleep at a certain time and allows you to fall asleep more naturally.

Talk with your doctor if you are experiencing insomnia. While insomnia may just be cause by things like stress and anxiety, it can also be a symptom of certain physical disorders. Don’t self diagnose. Speak with your general practitioner immediately. The doctor will be able to tell you what the cause is and give you the proper treatment.

When your insomnia is getting the best of you, try a cup of warm milk. Although many people think this is just an old wives tale, there’s really some science behind it. Warm milk actually soothes your nervous system, making sleep come more easily. Just pop a mug in the microwave for a minute or so and sleep should soon follow.

About three hours before bedtime, avoid all stimulants, such as caffeine, tobacco, alcohol and certain medications. Caffeine effects can last for up to six hours, and alcohol, while sedating at first, can cause frequent wakefulness. Certain medications, such as for asthma, are stimulants as well. Check with your doctor to see if you can substitute, or make a different schedule.

If you have trouble with insomnia for any length of time, consider getting a new mattress. Look for one that is firm without being hard, as these are the most conducive to sleep, and provide you with the most support. Mattresses are the cause of insomnia in many cases, but people just don’t realize it!

Have a bedtime ritual. Let your body know that sleeping is coming by doing the same things every night. For example, you might try having a hot bath, hot tea and reading in bed for about half an hour. This practice will be more effective if you are consistent, so keep it up.

If nothing that you do at home seems to help you deal with your insomnia and let you get enough sleep, you may want to consider using prescription medication. Visit your family doctor and discuss which of the many sleep aids available is the right one for you.

Don’t read right before going to bed. You may love the time you have right before bed to get a few chapters in, but really you are stimulating your body. If you’re battling insomnia that’s the last thing that you want to do. So keep the books out of the room.

Stay away from anything that has caffeine in it. For example, you would not want to consume coffee or sugary soda just before going to bed. In addition, although herbal tea is recommended for sleep, black tea is not. If you get the two confused, you may find it even more difficult to fall asleep than before.

Do not nap. While you may feel that you desperately need the rest, napping will keep you up later in the evenings. That means you’ll just be tired again when you wake up, starting the whole cycle all over again. Keep yourself up during the day and you’ll find that you are ready to sleep when your bedtime rolls around.

Your sleep environment may be causing your insomnia. Make sure your room is quiet, dark and cool. Light, noise and heat can interfere with your ability to fall asleep and to remain asleep. White noise can be used to cover up noises you have no control over, such as allowing a fan to run. Having a fan can also help you stay cool. To block out light, use blackout curtains or a sleep mask.

Eliminate drinks that contain caffeine or stop drinking them about 6 hours before your bedtime. Try switching to a decaf version or choose an herbal tea that has a soporific effect. Eschew sugar or sweet treats near bedtime since the sugar rush can make sleeping hard.

Avoid eating or drinking things that have caffeine in them when it is close to bedtime. To be on the safe side, you should do them no less than six hours before. Caffeine is a stimulant and it will keep you up for far longer than you would like, so drink decaffeinated versions of your favorites as bedtime approaches.

Are you sick and tired of insomnia? Are you ready to get to sleep faster and sleep better the whole night through? Use the helpful advice on dealing with insomnia listed above. Sleeping better throughout the night will have positive affects on your interactions and productivity throughout the day.

Catch Up On Your Beauty Rest With These Insomnia Tips was originally published on Spring