How to Prevent Insomnia and Get Wonderful Sleep

The older we get the harder it is for us to sleep well. There is no easy solution because we all age at different paces and each of us is affected differently. If you are of 35 million Americans who is having difficulty sleeping keep in mind age is not the only culprit. Here are a few general tips to help you get a better longer lasting sleep.

  • Exercise regularly
    By engaging in aerobic exercises for thirty minutes during the day can help you sleep better. Exercising increases your body temperature so it is best not to exercise right before you are going to sleep. You sleep better when your body temperature is low. Normally your body temperature will rise throughout the day and fall at night but in someone who is suffering from insomnia their body is not warm during the daytime or cold at night their temperature is not spread.

  • Stop Smoking
    For starters don’t smoke before bedtime. Nicotine is a main chemical found in tobacco and is a stimulant. It will raise your blood pressure, increase your heart rate causes the brain to be more alert and active. Yet cutting back on nicotine may lead to a withdrawal which will keep you awake in the middle of the light. So it is important to stop smoking completely.

  • Avoid Alcohol
    Avoid alcohol even though it may help you fall asleep quicker in the long run it is not good for your health

  • Keep Sleeping Room Cool
    Try keeping your bedroom slightly cooler than the rest of your home. You will find you have a longer lasting sleep when your body temperature drops a little.

  • Avoid Eating Heavy Meals
    Avoid eating heavy meals before you go to bed. These types of foods increase your gastric acidity and give you indigestion and heart burn. By eating light meals and try to schedule your dinner five to six hours before bedtime you will avoid

  • Healthy Diet
    Maintain a healthy diet which is low in fat and high in vitamins and minerals

  • Remove Ticking Clocks
    Remove any clocks or objects that click loudly from your bedroom. This will allow you to not be reminded when you toss and turn how late it is.

  • Regular sleeping schedule
    Establish a regular sleeping schedule which involves setting a regular bedtime and making every attempt to stick with it including on the weekends. This will force your body to be consistent in maintaining a deep sleep. Try to only use for bed for sleeping and sex; avoid taking naps in the afternoon; watching television or reading in bed. Do not lie down in your bed until you feel drowsy. If it is noisy in your bedroom introduce some form of white noise. Try to create a bedroom environment that is quiet, peaceful and relaxing. Do not focus in the clock and over think about falling asleep.

  • Avoid Sleeping Pills
    Sleeping pills are also another option yet we suggest you ask your doctor to refer you to a sleeping clinch where they can identify and correct your specific sleeping problems. For example you may be suffering from a different sleeping disorder.
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How to Prevent Insomnia and Get Wonderful Sleep
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