Nothing
is more frustrating than not being able to sleep or having trouble sleeping.
Tossing and turning as your mind is racing, going over everything that
happened today. Night noises keep you awake. What can you do? There ARE
things you can do! Here are some tips to help you sleep better and fall
asleep faster!
Sleep only when sleepy...
This reduces the time you are awake in bed. If
you can't fall asleep within 20 minutes, get up and do something boring
until you feel sleepy. Sit quietly in the dark or read the warranty on your
refrigerator. Don't expose yourself to bright light while you are up. The
light gives cues to your brain that it is time to wake up.
Don't take naps...
This will ensure you are tired at bedtime. If
you just can't make it through the day without a nap, sleep less than one
hour, before 3 pm.
Get up and go to bed the same time every day...
Even on weekends! When your sleep cycle has a
regular rhythm, you will feel better.
Refrain from exercise at least 4 hours before bedtime...
Regular exercise is recommended to help you
sleep better, but the timing of the workout is important. Exercising in the
morning or early afternoon will not interfere with sleep.
Develope sleep rituals...
It is important to give your body cues that it
is time to slow down and sleep. Listen to relaxing music, read something
soothing for 15 minutes, have a cup of caffeine free tea, do relaxation
exercises.
Only use your bed for sleeping...
Refrain from using your bed to watch TV, pay
bills, do work or reading. So when you go to bed your body knows it is time
to sleep. Sex is the only exception.
Stay away from caffeine, nicotine, and alcohol at least 4-6 hours
before bed...
Caffeine and nicotine are stimulants that
interfere with your ability to fall asleep. Coffee, tea, cola, cocoa,
chocolate and some prescription and non-prescription drugs contain caffeine.
Cigarettes and some drugs contain nicotine. Alcohol may seem to help you
sleep in the beginning as it slows brain activity, but you will end end up
having fragmented sleep.
Have a light snack before bed...
If your stomach is too empty, that can cause
trouble sleeping. However, if you eat a heavy meal before bedtime, that can
interfere with falling asleep as well. Dairy products and turkey contain
tryptophan, which acts as a natural sleep inducer. Tryptophan is probably
why a warm glass of milk is sometimes recommended.
Take a hot bath 90 minutes before bedtime...
A hot bath will raise your body temperature,
but it is the drop in body temperature that may leave you feeling sleepy.
Read about the study done on body temperature below.
Make sure your bed and bedroom are quiet and comfortable...
A hot room can be uncomfortable. A cooler room
along with enough blankets to stay warm is recommended. If light in the
early morning bothers you, get a blackout shade or wear a slumber mask. If
noise bothers you, wear earplugs or get a "white noise" machine.
