If you are trying to fall asleep but cant you are most likely to be tossing and turning. Insomnia also increases anxiety levels as the person tends to worry about not being able to wake up on time and not being able to follow ones schedule. If you do not get a few hours of quality rest then there are chances that you won’t wake up feeling fresh and rejuvenated. An average American who suffers from insomnia tends to rely on drugs to sleep; however this is dangerous as it does long term damage.
The key to resting well for a few hours every night is to avoid going to bed stressed out. If you have had a stressful day then you need to work out your issues before you go to bed. If this is not possible then talk to a friend or family member about this issue; it will reduce your stress levels and help you to rest better at night. Stress increases the possibility of insomnia.
If your insomnia is not stress related then you can try meditation or guided breathing techniques to help you to sleep better at night. You can buy an audio CD or download sound files from the Internet that will help you to practice guided breathing. These exercises will increase the amount of oxygen in your body and improve blood circulation. This will enhance the quality of your sleep.
If you are tossing and turning all night long then relaxation music may help you. You could try a variation of symphony or sounds of nature. You may have to experiment for a few days before you are able to understand the sounds that help you to sleep well.
Exercising before bedtime is a good way to help your body to relax and unwind to a good night’s sleep. You can exercise for 30 to 45 minutes after dinner (avoid eating a heavy meal at night as it can have adverse effects on your sleep patterns) Walking around your neighborhood or cycling for a few minutes will help your body to get quality rest at night. I recommend that you have warm bath before you retire for the night. The warm water will help your muscles to relax and improve the quality of your sleep.
Drinking a cup of warm herbal tea or green tea before you retire for the night is a good way to improve the quality of your sleep. If you are sensitive to light or sound then you must make sure that your bedroom is free of these elements.