Everyone needs their sleep. Good
sleep reduces stress, recharges and repairs your body, makes you more alert,
and just makes you feel good. If you are having troubles falling asleep or just
getting a good night s sleep it can have negative effects on your daily life.
There are many things you can do to
help yourself fall asleep faster, and stay asleep. Your daily routine makes a
big difference in your quality and quantity of sleep.
First, make sure your bedroom is
conducive to a good night s sleep.
Keep the bedroom quiet. You may need to use something to mask the noise
like a fan, a CD of your favorite
soothing sounds, soft music, or just white
noise. Use dark heavy curtains or wear an eye mask if needed.
Keep your bedroom cool. Most people sleep the best when the temperature
is around sixty five degrees Fahrenheit.
An adjustable bed that can change
the firmness may also be an option. A memory foam mattress topper might also
work for you. Use your bed as a bed. Use
it for sleeping, don t use it to watch television, work on the computer, or do
other things in bed that it s not intended for. Set a specific bedtime and time
to get up in the morning. Start by picking a bedtime that you think is
appropriate, and go to bed at that time. Although, if at your bedtime you are
lying in bed and not falling asleep you may need to extend your bedtime. After
you have found your optimal sleep times, you need to stick with them. Go to
sleep and get up at the same time every day, even on weekends. This will get
your body into a sleep routine. If you do stay up too late on a weekend, still
get up at the same time the next morning. Napping too late in the day will make
it hard to fall asleep at bedtime.
Stay active after you have eaten
dinner, if you find yourself getting sleepy after your meal. Falling asleep too
early will have you waking up in the middle of the night. Even just napping
after dinner will give you problems at bedtime. Don t eat or drink two hours
before going to bed, especially rich foods, alcohol, and caffeine. Eating makes
your body work to digest the food while you are trying to calm down and go to
sleep. Relax before going to bed. Use deep breathing exercises also found in
books or online.
Once you get to bed, find your
peaceful place and relax. Don t watch television in bed, it stimulates your
brain and has noisy commercials and constant flickering light. Don t worry
about getting to sleep, what time it is, or how much time you have until you
have to wake up. Just relax and soon you should be sleeping.
If you re still having trouble
getting to sleep or you re waking up in the middle of the night remember to
think about relaxing in your peaceful place and try some deep breathing. Give
yourself some time in bed. If after twenty minutes you re still not sleeping,
get out of bed and do a quiet activity, drink a warm glass of milk (this
actually does help soothe your nervous system), drink some hot herb tea, or do
your relaxation techniques.
Overall, don t give up. Keep with
your routine and you will be falling asleep more quickly, sleeping through the
night, and waking up in the morning refreshed. Don t quit, you may be surprised
at how much better you will feel when you start getting a good night s sleep
every night.
