How To Get Sleep
July 21, 2008
What can be more frustrating than not being able to sleep, to suffer from insomnia, just tossing and turning, with your mind racing and going over in circles over the day’s happenings. The slightest of night noises and you are jolted up out of sleep. What can you do to get a good night’s sleep so that you can feel rested in the morning?
Well, there are some things you can do, read on to learn some new sleep tricks, sleep tips that you can call The Hygiene of Sleep! For example:
Only go to bed when you begin to feel drowsy and find it impossible to keep your eyes open. This way the time you spend tossing and turning in a bid to get some sleep will be reduced.
If, you haven’t fallen asleep within 20-minutes, get up and indulge in some boring activities that will have you asleep in no time at all. Sit out in the dark on your veranda, rocking yourself and gazing out into the night world. Don’t turn on the lights as bright light will only serve to give your brain the message that it is time to wake up.
Don’t indulge in naps during the day to ensure you are tired out by bedtime. However, if you can’t make it through the day without napping, just limit it to an hour or so.
Ensure that your bed time and time to get up is the same every day, even on week-ends. This is to ensure a regular rhythm for your sleep cycle, which makes it better for you.
Don’t exercise four hours before bedtime. Regular exercise is helps one sleep well, but the timing of your workout is important. Exercising in the morning or early afternoon does not interfere with sleep.
Develop sleep rituals that give your body the cue it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15-minutes, sip an herbal, caffeine free cup of tea, do relaxation exercises.
Use your bed only to sleep in, refrain from using it to watch TV, pay bills, do work or reading. This is so when you go to bed your body knows it is time to sleep.
Limit your caffeine, nicotine and alcohol at least 4-6 hours before bed time, as caffeine and nicotine are stimulants that interfere with one’s ability to fall asleep. Coffee, tea, cola, cocoa, chocolate, cigarettes and some prescription and non-prescription drugs contain caffeine. Alcohol slows down brain activity and may help you sleep in the beginning, but it means ending up with fragmented sleep.
Eat a light snack before bed time, as an empty stomach can interfere with sleep. However, a heavy meal before bedtime interferes as well. Dairy products contain tryptophan, which acts as a natural sleep inducer, which is probably why a warm glass of milk is recommended to overcome insomnia.
Make sure your bed and bedroom are quiet and comfortable. If, the morning light bothers you, get a blackout shade or wear a slumber mask, and get earplugs for the noise.
Use sunlight to set your biological clock, as soon as you get up in the morning, go outside and turn your face to the sun for 15-minutes. On that note, it’s best to say sleep well tonight!
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