Getting to Sleep and Staying Asleep - What to Do If You"re Having Trouble
As we all know, getting enough sleep is important to our good health and good frame of mind.
Nothing is more refreshing than a good night's sleep; on the other hand, nothing can be as debilitating as any type of insomnia.
If you're having trouble getting to sleep at night or sleeping through the night, try these simple tips: - Don't drink caffeinated beverages or eat caffeinated foods before bed.
This includes coffee, tea and chocolate.
- Don't use nicotine products.
If getting to sleep or staying asleep is an issue, the stimulant effect of nicotine could be a factor.
- Develop a regular sleep time.
By retiring at a regular time each evening your body will soon get the message that it's time to sleep.
- If you work from home, try to avoid using the bedroom as a workspace.
If there is no other option, don't use your bed as your seating area.
Limit your use of the bed to sleep time.
- Some people use reading in bed to make themselves tired.
If you do, use a dim, highly focused light.
Our bodies are naturally conditioned to sleep when it's dark and wake when it's light so avoid a lot of light.
- Try a workout before bed.
Exercise works well for many people to help them sleep.
If exercising before bed has the opposite effect on you, try a vigorous workout earlier in the day.
- Try listening to soft music, ocean sounds or white noise.
- Try Melatonin.
Melatonin is a hormone produced by the body that helps regulate the sleep cycle.
It's sold over the counter and a 3 mg tablet or capsule helps many people fall asleep and stay asleep.
- Avoid alcohol.
It may make you drowsy, but it has the opposite effect on some people.
It also dehydrates you so, even if you do fall asleep, you are likely to need water in the middle of the night.
- Use deep breathing to relax.
Take deep, relaxed breaths and focus on your breathing.
- Avoid stressful activities in the evening.
For some people this is discussing problems, for others it's paying bills.
You know what it is for you.
- Some people have good results using an herb called Valerian root.
You can get capsules, tablets or tea.
Sometimes the soothing nature of the tea also helps on its own.
- Breathing the scent of aromatherapy candles or extracts like lavender help some people.
A good health food store or the internet will have useful information.
- Women having issues with hot flashes keeping them awake can try Black Cohosh extract.
If not being able to sleep is a one-time or periodic occurrence, it will most likely pass if you don't let yourself get too stressed out about it.
If it becomes a persistent condition, see a doctor or alternative medicine practitioner.
Sleep difficulties, especially those that involve not being able to stay asleep, can sometimes be due to medical factors that include conditions like sleep apnea, a potentially serious problem if left untreated where an individual actually stops breathing while sleeping.
Nothing is more refreshing than a good night's sleep; on the other hand, nothing can be as debilitating as any type of insomnia.
If you're having trouble getting to sleep at night or sleeping through the night, try these simple tips: - Don't drink caffeinated beverages or eat caffeinated foods before bed.
This includes coffee, tea and chocolate.
- Don't use nicotine products.
If getting to sleep or staying asleep is an issue, the stimulant effect of nicotine could be a factor.
- Develop a regular sleep time.
By retiring at a regular time each evening your body will soon get the message that it's time to sleep.
- If you work from home, try to avoid using the bedroom as a workspace.
If there is no other option, don't use your bed as your seating area.
Limit your use of the bed to sleep time.
- Some people use reading in bed to make themselves tired.
If you do, use a dim, highly focused light.
Our bodies are naturally conditioned to sleep when it's dark and wake when it's light so avoid a lot of light.
- Try a workout before bed.
Exercise works well for many people to help them sleep.
If exercising before bed has the opposite effect on you, try a vigorous workout earlier in the day.
- Try listening to soft music, ocean sounds or white noise.
- Try Melatonin.
Melatonin is a hormone produced by the body that helps regulate the sleep cycle.
It's sold over the counter and a 3 mg tablet or capsule helps many people fall asleep and stay asleep.
- Avoid alcohol.
It may make you drowsy, but it has the opposite effect on some people.
It also dehydrates you so, even if you do fall asleep, you are likely to need water in the middle of the night.
- Use deep breathing to relax.
Take deep, relaxed breaths and focus on your breathing.
- Avoid stressful activities in the evening.
For some people this is discussing problems, for others it's paying bills.
You know what it is for you.
- Some people have good results using an herb called Valerian root.
You can get capsules, tablets or tea.
Sometimes the soothing nature of the tea also helps on its own.
- Breathing the scent of aromatherapy candles or extracts like lavender help some people.
A good health food store or the internet will have useful information.
- Women having issues with hot flashes keeping them awake can try Black Cohosh extract.
If not being able to sleep is a one-time or periodic occurrence, it will most likely pass if you don't let yourself get too stressed out about it.
If it becomes a persistent condition, see a doctor or alternative medicine practitioner.
Sleep difficulties, especially those that involve not being able to stay asleep, can sometimes be due to medical factors that include conditions like sleep apnea, a potentially serious problem if left untreated where an individual actually stops breathing while sleeping.
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