At some point everybody needs help sleeping. Sleeping is probably the easiest of all our bodies' processes to disturb. Not getting sleep is one of the first indications that there is something in our lives that needs fixing. If you need help sleeping, you are not alone. This article is filled with tips to help you do just that.
Here are some tips if you need help sleeping:
Keep your bedroom cool and dark. The best way to regulate your temperature at night is with blankets. Only use as many as you need to feel comfortable. You might also want to think about opening the window a little bit or using a fan to help the air circulate. Circulating air is easier to breathe.
Only use your bed for sleeping and sex. If you use your bed for other activities your body will not learn to recognize the bed as a relaxing place. Obviously you will want to make sure that your bed and bedding are the right sizes and are comfortable.
Stop eating and drinking with your small bedtime snack (we'll get to that in a minute). Eating heavy foods can upset your stomach which will either keep you awake or cause your sleep to be disturbed. Drinking (even water or juice) too close to bedtime can result in having to get up to use the bathroom in the middle of the night.
A small "bedtime snack" is a good idea about an hour to an hour and a half before you go to sleep. You will want to choose foods that are rich in tryptophan or have herbs that are associated with relaxation and sleeping. Tryptophan is found in foods like turkey and milk. Other herbs that help with relaxation are sage, thyme, peppermint, lavender and jasmine. Peppermint tea is a great way to relax your body, help your digestion and get ready for bed.
If you still need help sleeping you might want to consider trying some deep breathing or meditation. Concentrate on good and/or happy thoughts and make sure your breathing is deep and even. Thinking about your day (particularly if it was stressful) or planning your tomorrow is only good if you want to keep yourself awake. Instead, think of things that make you happy or that relax you.
If all else fails, and you still need help sleeping, that old adage of counting sheep is not that far fetched. Of course, you don't have to picture sheep jumping over fences; the simple act of counting will work. It is repetitive and you can match it to your breathing. Some people even prefer to count backwards instead of forwards. A good trick is to start at one hundred and slowly count backwards to one. Match each number with a deep breath. If you get all the way to one before you fall asleep, get up and do something else until you feel sleepy. Sometimes the simple act of getting back up is enough to remind our bodies how exhausted we are.
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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. |
