Insomnia effects millions of people every day

Nothing is more discouraging than not having the ability to sleep. Tossing and turning. Your mind is racing, reviewing everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Continue reading and discover some new tricks to sleep well.

Sleep only when sleepy
This lowers the time you are awake in bed.
If you can't sleep within 20 minutes, get up and do something uninteresting till you feel sleepy.
Sit quietly in the dark or read the dictionary. Do not expose yourself to brilliant light while you are up. The light offers hints to your brain that it is time to wake up.

Do not take nap                                                                                                                                                          This will guarantee you are tired at going to bed. If you simply cannot make it through the day without a nap, sleep less than one hour, before 3 pm.

Get up and go to bed the very same time every day.
Even on weekends! When your sleep cycle has a regular rhythm, you will feel much better.

Avoid exercise at least 4 hours before going to bed.
Routine workout is suggested to help you sleep well, however the timing of the exercise is essential. Working out in the morning or early afternoon will not interfere with sleep.

Establish sleep rituals. 
It is important to offer your body cues that it is time to decrease and sleep. Hear unwinding music, read something calming for 15 minutes, have a cup of caffeine free tea, do leisure exercises.

Use your bed for sleeping only.
Refrain from utilizing your bed to watch television, work or even reading. So when you go to sleep your body knows it is time to sleep. Sex is the only exception.

Keep away from caffeine, nicotine and alcohol a minimum of 4-6 hours before bed.
Caffeine and nicotine are stimulants that interfere with your capability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs include caffeine. Cigarettes and some medicines contain nicotine. Alcohol might appear to help you sleep in the beginning as it slows brain activity, however you will end wind up having fragmented sleep.

Have a light snack prior to bed.
If your belly is empty and growling it can disrupt sleep. However, if you consume a heavy meal prior to going to bed, that can interfere as well. Milk products and turkey consist of tryptophan, which acts as a natural rest inducer. Tryptophan is probably why a warm glass of milk is occasionally recommended.
Take a hot bath 90 minutes before bedtime.

Make sure your bed and bedroom are quiet and comfortable.                                                                             Turn off the music or turn on a smooth sound like a small fan for what they call white noise.  Have your bed and room a place you feel rest full and relaxing.

Dr. Stockstad is a Chiropractic physician and director at Asheville Wellness Foundation.  You can reach the foundation at 828.299.4555 or go to


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Chiropractic Asheville NC Asheville Chiropractor

Asheville Chiropractor
16 Winterwind Drive
Asheville, NC 28803
Phone: (828) 299-4555
Fax: (828) 229-7151

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