Insomnia takes a great toll on those who suffer from it. Fortunately, it is possible to spend a bit of time and gain enough insight to combat the situation and win. Continue reading below for great tips to help you beat this insomnia.

If you’re wide awake thanks to your insomnia, have a nice cup of fennel or chamomile tea. The warmth of the tea will soothe you, relaxing you to help you sleep. They also have chemicals which help to sedate you.

You need to learn ways to help relieve tension and stress. Exercising every morning can help reduce stress. Exercising in the evenings is a bad idea; the elevated endorphin levels produced by working out make it harder to get to sleep. Use yoga or meditation at bedtime. These are excellent behaviors to adopt for your nightly routine. Even 15 minutes or so can have a soothing effect on your mind.

Be careful with your room ventilation and temperature. If your room is stuffy or hot, it will be difficult to sleep. Sleep will be even more difficult in those conditions. The best room temperature for a restful sleep is 65 degrees. Use multiple thin blankets to help you get to the right body temperature.

If you have a problem falling asleep at night, go out in the sun during daylight. Use your lunch break as the perfect time to get outside and enjoy the sun shining down on your face. This will facilitate your production of melatonin, which will enable you to fall asleep.

If you’ve been troubled by your insomnia for more than a few nights, consider paying a visit to your doctor. Insomnia is usually fleeting, but it can be a medical condition. It’s a good idea to visit your physician to ensure that nothing major is going on.

A water bottle that’s hot should be used in bed. Heat allows tension to leave your body. This simple fix may be all you need to finally get some sleep. A good place to start is placing the bottle on your stomach. As the heat warms your body, practice deep, controlled breathing.

You don’t want to eat too much before bed, but you also don’t want to be hungry. A little food rich in carbs, such as crackers or fruits, will allow you to sleep better. It can release serotonin and help you relax.

Only use your bedroom to sleep or dress. If you get angry in your room, watch tv or other things, your brain will think that activity is related to your bedroom. Sleep only in this room to train your body.

Use a sleep journal to help you find where the problem lies. Include a diet diary, exercise log and anxiety journal. You might find that certain foods or activities cause you to have a hard time going to sleep. By understanding what factors help you get more or less rest, you can make necessary changes.

Insomnia has a reputation for ruining the lives of those who have it, because it makes them tired all the time. However, when you use information like the information in this article, you can get honest relief from insomnia. Use this information as a handy reference and take control of your insomnia problem right away.