It is discouraging to turn in for the night knowing you're only going to have problems falling or staying asleep.
Sometimes it's easier to just stay awake and finish tasks or watch television than it is to lie in bed hoping that by some miracle sleep will come.
Sleep aid medications offer a full night's sleep, but many come with side effects including a groggy wake-up process the following morning.
If you do not want to rely on medication to fall asleep, here are some steps you might take to help prevent insomnia and get some much needed rest: Get moving: Exercising regularly will help your body seek sleep for repairing itself.
The American Heart Association recommends getting at least 30 minutes of cardio activity daily.
Your bed is only for sleeping or lovemaking : Your body becomes accustomed to your bed as its resting place when the bed is used for sleep or lovemaking.
Reading, watching TV or working in bed will teach your body that your bed is not where you sleep, but a place where your mind is active rather than relaxed.
Don't consume stimulants: Stay away from tobacco products, caffeinated beverages and alcohol entirely for at least 4-5 hours before bedtime.
These products contain stimulants, which increase your heart rate and keep your body alert and awake.
Although alcohol is thought to slow your body down, it interrupts your sleep cycle, causing you to wake up before your body has fully rested.
Be comfortable: A place that's warm and relaxing will invite sleep.
Keep the room dark, if necessary use an eye mask.
Try to ensure that your bedroom is quiet and if this is difficult wear ear plugs.
Make sure the room temperature is cool and well ventilated.
It is worth investing in good quality pillows and bed covers, after all you spend one third of your life in bed.
Establish a routine: Establishing a routine is important for everyone but especially for those who suffer from sleep disorders.
Doing the same quieting activities at each night will teach your body and mind that it is time to unwind.
A warm bath or shower before bed can help you to relax.
Don't put pressure on yourself:: Telling yourself over and over that you must fall asleep right now will only heighten your stress and prevent you from drifting off.
Instead of pressuring yourself, think about something relaxing such as a vacation or happy past events.
Relax your muscles: To help your body relax, breathe in slowly, hold for a moment and then slowly breathe out.
As you exhale let your body sink down into the bed and imagine your tension drifting away.
Perform this breathing routine several times as you lie in bed.
Sometimes it's easier to just stay awake and finish tasks or watch television than it is to lie in bed hoping that by some miracle sleep will come.
Sleep aid medications offer a full night's sleep, but many come with side effects including a groggy wake-up process the following morning.
If you do not want to rely on medication to fall asleep, here are some steps you might take to help prevent insomnia and get some much needed rest: Get moving: Exercising regularly will help your body seek sleep for repairing itself.
The American Heart Association recommends getting at least 30 minutes of cardio activity daily.
Your bed is only for sleeping or lovemaking : Your body becomes accustomed to your bed as its resting place when the bed is used for sleep or lovemaking.
Reading, watching TV or working in bed will teach your body that your bed is not where you sleep, but a place where your mind is active rather than relaxed.
Don't consume stimulants: Stay away from tobacco products, caffeinated beverages and alcohol entirely for at least 4-5 hours before bedtime.
These products contain stimulants, which increase your heart rate and keep your body alert and awake.
Although alcohol is thought to slow your body down, it interrupts your sleep cycle, causing you to wake up before your body has fully rested.
Be comfortable: A place that's warm and relaxing will invite sleep.
Keep the room dark, if necessary use an eye mask.
Try to ensure that your bedroom is quiet and if this is difficult wear ear plugs.
Make sure the room temperature is cool and well ventilated.
It is worth investing in good quality pillows and bed covers, after all you spend one third of your life in bed.
Establish a routine: Establishing a routine is important for everyone but especially for those who suffer from sleep disorders.
Doing the same quieting activities at each night will teach your body and mind that it is time to unwind.
A warm bath or shower before bed can help you to relax.
Don't put pressure on yourself:: Telling yourself over and over that you must fall asleep right now will only heighten your stress and prevent you from drifting off.
Instead of pressuring yourself, think about something relaxing such as a vacation or happy past events.
Relax your muscles: To help your body relax, breathe in slowly, hold for a moment and then slowly breathe out.
As you exhale let your body sink down into the bed and imagine your tension drifting away.
Perform this breathing routine several times as you lie in bed.