It can be really frustrating to feel like the only one on Earth who isn’t getting enough sleep. Some people can get by with drinking a couple of cups of coffee before sleep and can do just fine while others can’t even catch a few winks after suffering from two days of sleep deprivation and disorders. How do those good sleepers do it?
There are about five excellent tips to give you the sleep you need. As long as you don’t have a medical condition causing your insomnia, these are some tips and habits you can use to see I they help you get some actual sleep.
Tip #1: Keep to the same schedule each night
Go to bed at about the same time and get up at about the same time every morning. This allows your body to get into a solid habit so you won’t be struggling to get to bed every night at different times of the night.
Those who aren’t sufferers from insomnia naturally go to bed at the same time every night and awaken at the same time every morning. Their bodies are programmed to allow their bodies to become relaxed at specific times of the day. Naps should also be scheduled at the same time every day.
Tip #2: Don’t drink caffeine before bed and preferably skip it after 3 o’clock in the afternoon
Other stimulants are video games, the TV and the internet that, when used just before bedtime will keep you too wired to sleep. Avoid alcohol, chocolate and tobacco before sleeping and remember than many sodas contain caffeine. Use these products only when you’re able to stay awake for a few hours.
Tip #3: Exercise helps sleep especially if you don’t do it right before going to bedtime
You need about 20-30 minutes of exercise every day and it doesn’t matter what exercise you use. Avoid exercising within an hour of sleeping. Choose instead to exercise in the morning and evening. Sedentary folks sleep more poorly than those who do a bit of exercise every day.
Exercise is a stress-reliever and it increases the body’s endorphin levels. Moderate exercise like walking or swimming is enough. You don’t have to kill yourself doing these exercises.
Tip #4: Try not to nap. It’s sort of like eating between lunch and dinner
You ruin your chances of feeling tired enough to get some sleep if you have been sleeping half the day already and it throws off your sleeping schedule.
Naps, for some people, are a way to get extra energy for the day but if you are suffering from sleep problems, you will only create a confused state for your mind and you might wreck your chances of getting that sleep at night. You’ll truly get your days and nights mixed up and will end up sleeping less throughout a 24 hour period of time.
Tip #5: Don’t eat too much before bedtime
This means that your body will have to digest the food as you sleep and you will suffer from indigestion and poor sleep patterns. Going to bed on a full stomach can be uncomfortable and can severely impact the quality of your sleep.
Not all sleep solutions work so you need to try them out to see what works best for you. Keep a diary of your sleep patterns along with those things that might be impacting your sleep. See a doctor if you can’t naturally get back to sleep.
Tags: Sleep Disorders Tips