Sleep Disorders, Sleep Remedies & Insomnia Relief


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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