Here are 50 tips for better sleep: 1. Keep your bedroom cool.
2. Develop a bedtime routine
3. Get the same amount of sleep each night
4. Block out all distractions
5. Try a white noise machine to block out background noises
6. Keep your bedroom as dark as possible
7. Wear comfortable and loose fitting pajamas
8. Make sure you have a comfortable mattress
9. Make sure you have comfortable pillows
10. Keep your sheets and blankets clean
11. Find a favorite comfortable position to sleep in and lay that way when you get in to bed to go to sleep.
12. Try meditation.
13. Take some time to just relax every night before going to sleep
14. Try taking a warm bath before bed.
15. Open a bedroom window. This will help the air circulate.
16. Go to bed at the same time every night.
17. Just say no to caffeine.
18. Turn down the lights in your house before you get ready for bed.
19. If you wake up in the middle of the night, don't look at the clock
20. If you are still tossing and turning after thirty minutes of trying to fall asleep, get up.
21. Avoid alcohol.
22. Don't eat anything before bed.
23. Get regular exercise during the day.
24. Nicotine is a stimulant and should be avoided close to bedtime and definitely do not smoke if you wake up in the middle of the night.
25. Try not to drink anything close to bedtime.
26. Get up at the same time every morning.
27. Don't take naps during the day
28. Make sure your body's iron level is where it should be.
29. Make sure your bed is big enough.
30. A small snack before bed is okay particularly if it contains milk, turkey, or peanuts.
31. Leave the over the counter sleep aids in the store.
32. Think about changing your bedtime.
33. Turn off the lights when you go to sleep, even the nightlights.
34. Consider getting a softer mattress
35. Use earplugs to block out background or outside noises
36. Leave your sheets untucked to let your body move freely during the night
37. Use whatever amount of bedding feels comfortable.
38. Don't hang out in bed after you wake up. Get up!
39. Don't watch anything heavy on television before going to bed.
40. Stay away from people you might find antagonistic for a few hours before you go to sleep.
41. Avoid salt
42. Camomile and Valerian Tea help to put you to sleep
43. Honey in hot water also helps you sleep
44. Consider getting a humidifier to keep the air from being too dry in the winter months
45. Try a footbath before bed.
46. Think happy thoughts! Negativity keeps you awake.
47. Relax your muscles one at a time in bed.
48. Concentrate on breathing deeply and regularly
49. Add baking soda to your nightly hot bath
50. Counting can help you fall asleep. <
Difficulty Sleeping Tip #1
Caffeine is only your friend during the morning hours. Even though you might not think that caffeine affects you very much, it does play a big part in your body's ability to settle down and rest at the end of the day. If you must have coffee, switch to decaf after lunch. Caffeine can affect your body for up to eight hours. The longer it has to leave your system the less likely it is to affect your sleeping habits. |
Difficulty Sleeping Tip #2
Exercise will not wear you out; it will actually pump you up. Exercise actually gives people energy. While you might feel tired immediately after a workout, your body will not sleep well if you try to do your workout right before bed. It is also bad for your body as a rule to go from lots of motion to staying still. This is why there are warm ups and cool downs before and after exercise workouts. |
Difficulty Sleeping Tip #3
While many of us may fall asleep while watching television, if you are having sleeping problems, you want to give yourself at least an hour before going to bed that is television free. Television is a stimulant for your brain (even if the material is not particularly scholarly in content). Watching it right before bed keeps you awake and it takes a while for your brain to wind down after you turn the television off. |
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