overcome insomniaInsomnia, or trouble falling asleep, is a condition that millions of people have. For some people, insomnia happens only occasionally, while others struggle with this as a chronic condition. Whether dealing with it occasionally or constantly, there are some insomnia steps which can help you to fall asleep easily at night. Use these five steps to help overcome instances of insomnia.

1. Try taking a warm bath. This accomplishes two things. First, it creates a calming environment which can help you to get in the mental state for sleep. Second, it actually works to relax your muscles, getting them ready for a full night’s sleep. When you take a warm bath, be sure that the water is at a moderate temperature, but avoid taking one that is too hot or too cold.

2. Drink warm milk. This may seem like an unusual tip, but warm milk contains compounds which are a natural cure for insomnia. If you’re not crazy about warm milk by itself, try adding in a few teaspoons of honey. Herbal tea without caffeine is also a good way to encourage drowsiness. Look for tea that is advertised as helping to promote sleep. This will help you to calm down both your mind and body.

3. Exercise during the day. One of the reasons why people have trouble falling asleep is that they never really wake up. Just half an hour of moderate exercise can help you to feel tired enough at night to fall asleep easily. Go for a brisk walk, run, or play a sport for half an hour during the day. You’ll see the benefit when you feel tired in the evenings.

4. Make sure to sleep in the right temperature. One of the reasons why we struggle with insomnia is that our rooms are not a comfortable temperature. It actually makes sense for the room to be a little colder. This can help to put you in a restful state of mind. Lowering the temperature slightly can help you overcome insomnia, especially in the summer months. Any temperature in the 60s is the best for sleeping.

5. Change out your mattress, sheets, or pillow. You may be sleeping on a mattress that is old, too hard or too soft, or using a pillow that is flat, too soft, or too firm for your preference. Try out a different pillow to see if the hardness affects your sleeping pattern. You may also want to purchase a different pair of sheets. Treat yourself to a quality set of sheets; they will last for many years and can contribute to comfortable sleeping. Be sure that you have not only a good place to sleep, but also comfortable sheets and pajamas to sleep in.

These five steps will help overcome insomnia & can help you to target some of the most common causes of sleeplessness. You can try these methods to determine the best strategy for your sleeplessness. Add in one or more of these tips into your day and see if you are able to reach sleep much more easily. If chronic insomnia persists, consult your family physician.

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