For those people that are struggling with getting a better night’s sleep here are some tips to get there:
· Keep a regular bedtime schedule. This should be done seven days a week. Go to bed and wake up at the same time each morning. Doing this will help your body get into a natural rhythm and get a deeper sleep at night.
· Start a relaxing bedtime routine. Have a nice soak in a warm bath, read a book or listen to soothing music. This helps your brain and body to relax and prepare for the night of sleep.
· Have a bedroom that is quiet, comfortable, and slightly cool.
· Have a comfortable pillow that you won’t be fighting with all night long. Same for your mattress.
· Keep your bedroom for sleeping. Don’t add computers or televisions if you are having a hard time getting a better night’s sleep. Your sleeping environment should be kept as your sleeping environment.
Teach your body to follow sleep cues.
· Don’t eat a huge meal two to three hours before your bedtime. Your body needs time to digest the food and this is a good time span.
· Exercise regularly but not before bedtime. Exercising right before bedtime gets your blood pumping and makes it hard for your body to relax and get ready for bed.
· Don’t drink alcohol right before bedtime. This can interfere with your sleep later on in the night.
· Don’t smoke or use other nicotine products a few hours before bedtime. Doing this can deter you from falling asleep quickly.
· Don’t drink or eat caffeinated products four to six hours before bedtime. Drinking or eating these products before bed will also cause you to have a hard time falling asleep.
· Keep lights in your home dim from dusk until bedtime. This is a natural signal to your body to relax and go to sleep.
· Try not to stress about the sleep you are not getting. This only makes the situation worse. Sooner or later you will get at least one night’s better sleep.
· Drink herbal tea. One cup of a good nighttime herbal drink can invite the sandman.
· Don’t go to bed hungry but don’t have a huge meal before bedtime either. A light snack of a carbohydrate food and a dairy product can help induce those sleepy feelings.
· Don’t get disturbed and stressed about the time on the clock. Avoid looking at your clock and seeing how long it is taking you to fall asleep.
· Use deep breathing techniques to help you to relax.
· Get out of bed after thirty minutes of struggling for sleep. Go do something boring in a dimly lit room for five to ten minutes and then return to bed and try to fall asleep again.
· Keep a fan or a white noise machine in your room to cancel out any nighttime noises that may interrupt your sleep.
· A fan in the room can also keep it cool in the room for a better night’s sleep.
· Use a comfortable pillow. Sometimes it may be better to buy the more expensive pillow if it will help you get a better night’s sleep.
· Avoid taking naps during the day unless they are doctor prescribed.
· Use sleeping pills only as directed if you are having a really hard time getting a better night’s sleep.
· Relax your body muscle by muscle until you fall asleep.
· Yoga before bed can help you to relax. There are many yoga programs that will help you to achieve the better night’s sleep you are aiming for.