TIP! If you constantly battle with insomnia, your clock may be partially to blame. Could they be distracting you? Avoid getting clocks that are illuminated or tick loudly, since both can distract you and wake you.

Everybody needs sleep. We must reinvigorate ourselves during the down time. If you have a disturbed sleep routine, many health effects can ensue. The following tips will help you deal with this issue and get rid of the negative effects of insomnia.

TIP! Sleep however long it takes to feel fully rested. Do not try to catch up on lost sleep by sleeping longer as it does not work this way.

A massage from your partner can really help you sleep at night. That’s a good way to relax your muscles and make you sleepy. Don’t think too much about sleep before getting massaged. Try getting into it to fall asleep.

TIP! Do not use computer just before bed if you have insomnia. This is especially true with video games since repeated sounds and visuals can keep the mind going.

A lot of us love staying up on holidays and the weekends. However, inconsistent sleep schedules can cause insomnia. Use an alarm to wake yourself up each day at your regular time. A routine is the best way for you to get to sleep.

TIP! Try getting up slightly earlier than you have been. Waking up half-hour earlier can help you fall asleep faster at night.

Practice sound tension and stress relief techniques. Starting your day with moderate exercise can help to ward off stress. Avoid strenuous exercise at bedtime as this will stimulate your system and keep you awake. Meditation or yoga can be practiced at night before you go to bed. These techniques in relaxation are going to help keep your overactive mind a little more quiet.

TIP! Getting some sun can help with sleep at night. Eat lunch outside or take a walk in the evenings.

If you are experiencing insomnia, exercise more during the day. Regular exercise can make you sleep easier because it regulates hormones. Insomnia is caused by hormones, so exercise and get better sleep.

TIP! Rub your tummy to calm yourself down. Believe it or not, this can actually help you sleep.

If you have done your best using all of the practices that promote good sleep and decrease insomnia and you still aren’t getting the rest you need, it may be time to consider a prescription sleep aid. Visit your physician and he will be able to help you find one that is right for you.

TIP! Arthritis often causes insomnia. Arthritis pain is serious enough to prevent sleep at night.

Allowing the sun’s rays to warm your face and body for a little while during the day could help your sleep at night. Try and take your meal break outside where the sun shines on you. This helps your body produce melatonin to help you sleep easier.

Deep Breathing

TIP! Talk to your family physician if insomnia is a regular occurrence. Insomnia can be temporary, but at times there is another health issue involved.

Practice deep breathing when trying to sleep. You have the power to relax your whole body with deep breathing. This might just be enough to coax you into sleep. Take deep breaths over and over. Make sure you are inhaling through your nose and then exhaling through the mouth. You may be rewarded with positive results within minutes.

TIP! Always consult a physician or pharmacist before taking over-the-counter sleep medications. This is very true if you need to use it a long time.

Use a hot water bottle while in bed. The heat form the hot water bottle can help release the tension in your body. That could be the simple trick that eliminates your insomnia. Start with putting it right on your stomach area. Allow the heat to go through you while you breathe deeply.

TIP! Many people lay awake when they have insomnia, just watching their clocks. Worrying about everything that you have to do early in the morning will make it more difficult to sleep.

Darken your bedroom and block all noise. Even the smallest light can make it tough for someone suffering from insomnia to get a good rest. If possible, get rid of all household noise. Turn on a fan to block the noise if you can’t stop it.

These tips are recommended by many professionals. Their use of this advice changed their sleep for the better. Start changing your sleep today.