TIP! When dealing with insomnia, it’s important your sleeping hours are on a regular schedule. Your body’s internal clock causes you to sleep at around the same times each night.

Is anxiety, fear, anger, or depression threatening your ability to fall asleep? Do you know the specific cause of your personal insomnia? Is this a situation you are ready to correct? This article has helpful tips that will get you on the path to wellness.

TIP! Try to set your alarm an hour earlier if you struggle with insomnia. You may feel groggy a bit in the morning, but you should be able to sleep better that night.

If insomnia is plaguing you, your clock may be the problem. Clocks can be a distraction when you’re trying to sleep. Do they make noise or are they too bright? If so, they could be part of the problem.

Feel Rested

TIP! If you find that insomnia occurs with some frequency, set up a nighttime ritual to follow. Many sleep studies have shown that rituals can help give your body and mind cues that it is time for bed.

Sleep enough hours for yourself to feel rested. You can’t “catch up” on sleep. Just sleep and then when you feel rested you should get up. Don’t try to withdraw from the rest of the week or bank more hours.

TIP! Aligning your body north to south when sleeping may prove helpful. Head goes north, feet south.

If you have tried everything to get to sleep and all has failed, you may be ready to try a prescription sleep medication. Talk to your doctor about sleep aid possibilities.

TIP! Arthritis and insomnia often occur together. Arthritis pain can certainly make it hard to fall or stay asleep.

Limit your consumption of food and fluids as you prepare for bed. Eating stimulates your digestive system and body. Enjoy your snack and beverage no less than two hours before going to bed. Eating too late at night can also cause some weird dreams.

TIP! Magnesium is a mineral that aids sleep. It helps to relax the brain.

Warm milk may help with insomnia, but there are some people who don’t like or can’t tolerate dairy products. Instead of milk, you can try drinking warm herbal tea. This tea has ingredients that will make you feel more relaxed. Visit your local health food store if you believe you need a certain type of herbal tea.

TIP! Racing thoughts are a problem for many people with sleep disorders. This impedes quality sleep.

Make sure your bedroom is dark and quiet. Any type of light can prevent you from getting the rest you need. If you can get rid of a noise, do it. If there are noises out of your control, consider earplugs or playing ambient noise tapes.

TIP! Head to bed on the same schedule each night. You do things out of habit, even if you do not realize it.

Start a sleep diary so that you can see any potential problems. Keep a list of all the foods you eat, exercise habits, and how you are feeling. Then look at the amount of rest you received. Knowing the things that affect sleep for better or worse helps you make needed adjustments.

TIP! The right scents can make you sleepy. Essentials oils that are released into the air using a diffuser may be of some benefit.

Don’t do stimulating activities just before bed. These activities could include watching TV, arguing or playing video games. If you’re stimulated, getting to sleep will be difficult. Rather, choose relaxing things before you go to sleep.

Cognitive Therapy

TIP! Try opening your window. Fresh air can stave off insomnia.

If nothing is working, it may be time to look into cognitive therapy. This helps you figure out what beliefs you have which are keeping you from sleeping. Cognitive therapy also gives patients information so that they know exactly what they should be doing for their sleep routine.

TIP! If you get a lot of heartburn when you try to go to bed, you should see if your doctor can help you. Perhaps you have a loos esophageal sphincter.

You may be deficient in tryptophan, which could keep you awake. This is found in tuna, cottage cheese and turkey. A 5-HTP supplement may help if that does not work. Serotonin is manufactured out of tryptophan, and that is what helps you sleep.

Now that you’ve read the tips, start to use them. Sleep will get better and you will be less grumpy. By using different strategies, you will get that sleep.