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Article Series: Sleep Disorders
Please Help Me Sleep Better At Night!
How
To Get A Great Night's Sleep - Practical Tips
Avoid
alcohol close to bedtimes as it may
initially make you feel sleepy but it actually serves to interrupt
your sleep cycles later. Especially the deeper and essential
sleep.
Avoid
smoking - for some individuals it may feel like it is
calming them, however, it is actually a neurostimulant that
can work against good sleep.
An obvious one is to stay away from drinks such as colas,
coffee, and teas that contain caffeine. If you can't do it
entirely, try stopping soon after the lunch hour.
Try taking your hot
bath or shower at night, preferably an
hour or two before bedtime, which will help relax the body
and then allow for the contrast in changes of temperature (from
hot bath to cooler room air) to moderate themselves.
Daily
exercise is not only excellent for maintaining a healthy
body but it can help to tire you out for a good night's rest.
Also, the endorphins released can help alleviate stress. However,
it is recommended that you exercise late in the day or at most
the early evening and not just before trying to go to bed as
then you may be too revved up to sleep. Allow for a bit of
down time.
If you've tried sleeping and have been lying in bed for a
time frustrated, it is suggested that you get up for a while
and find a quiet activity such as reading, listening to music
or watching television. Try not to let your frustration get
the better of you. By calmly trying to divert your mind off
the problem for a while you may find yourself slowly getting
sleepy again.
Analyze the kind of atmosphere that feels right to you for
sleeping. Some people cannot tolerate much noise. Others find
that if it gets too quiet they're uncomfortable. It may be
that the hum of a quiet fan or humidifier is soothing. Or perhaps
a bit of soft music in the background. Today there are machines
and CDs that can produce relaxing sounds such as rain falling,
the ocean's surf , or a variation of white noise that lulls
the mind and body.
Room
temperature can play a big role in our sleep patterns.
Again this is a personal preference matter. But paying attention
to what works for you can prevent too much wakefulness. As
well, if it isn't your habit to nap during the day, it is suggested
that you avoid it as it may work to interrupt your sleep patterns.
Try limiting
heavy meals at night as digesting them can keep
you awake and acid reflux can become another wakeful issue.
However, a small balanced snack with some protein and especially
carbohydrates can help balance the blood sugar in your body
and promote sleep.
It
is strongly suggested to view the bedroom as an area where
you only sleep or have sex. You don't want this to become
an area where you would normally work or watch television.
Your goal is to establish a routine that your mind and body
accepts as the precursor to a restful sleep and not more work.
And very simply - if you feel sleepy - don't fight it. It
may not quite be your usual bed time but your body may be ready
and you may be able to establish a new routine that will work
into a restful sleep cycle. This may include setting your alarm
for a regular hour in the morning and sticking to it for a
time before your body gets into a regular and restful routine.
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by SolveYourProblem.com
: 2009
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