Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene."
Sleep only when sleepy This reduces the time you are awake in bed.
If you cant fall asleep within 20 minutes, get up and do something boring until you feel sleepy Sit quietly in the dark or read the warranty on your refrigerator. Dont expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
Dont take naps This will ensure you are tired at bedtime. If you just cant make it through the day without a nap, sleep less than one hour, before 3 pm.
Get up and go to bed the same time every day Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
Refrain from exercise at least 4 hours before bedtime Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
Develop sleep rituals It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.
Only use your bed for sleeping Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.
Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
