Throughout my life, I have had problems sleeping. I’ve noticed that this tends to happen when I have too much on my mind or am stressed. Sleep is vital for optimal health. These are things that have helped me and also my colleagues who have had trouble sleeping.
-
Have a regular sleeping schedule
Go to bed and wake up at the same times each day, including vacations and weekends. This will train your body to know when it is time to sleep.
-
Take time to relax before going to bed
Take a warm bath, meditate or read a book (a good bedtime story works for adults and children alike). Consider aromatherapy candles, meditation music, classical music or applying pleasant lotions.
-
Don’t try hard
I’ve noticed when I can’t sleep the harder I try the more I can’t sleep. If you can’t fall asleep after 20 minutes, it is best to get out of bed. Do a quiet activity such as reading, until you feel sleepy.
-
Check your medications
Ask your doctor whether any of your prescription or over-the-counter medicines contribute to insomnia. For example, over-the-counter Excedrin contains caffeine.
-
Exercise regularly
It is recommended that people get at least 30 minutes of exercise most days of the week. A moderate morning or afternoon aerobic workout is proven to help people fall asleep faster and more soundly at night. Complete your exercise five to six hours before bedtime. Avoid late evening work outs.
-
Put your clock out of eyesight
Watching the time makes it more difficult to fall asleep. Sometimes I’ve looked at the clock and it was 5:45 AM, an hour before I usually wake up. Then I couldn’t fall back asleep because I kept thinking I only have an hour more to sleep.
-
Avoid caffeine, alcohol and nicotine
The three can disrupt sleep. These stimulants can last up to eight hours in your body.
-
Don’t go hungry
But also be sure not to eat too much before bed. Avoid late night dinners/snacks at least four hours before bedtime.
-
Make your bedroom sleep-friendly
Avoid clutter, as it can create a cluttered mind. Don’t leave piles of clothes, accessories, books or CD’s. Also make your bedroom as dark as possible.
-
Avoid having a TV
TV can provide unneeded stimulation. When I’ve watched the news or even my favorite show like 24, I would often not be able to sleep or have nightmares.
For more information:
