Ideas to help you sleep

Posted on 01. Sep, 2008 by Julia Barnard in Articles, sleep

Try the following tips to help you sleep:

A warm glass of milk.

A slice of toast.

A warm bath (not shower).

Vitamin B6.

Herbal tea such as camomile.

Turn the television off a bit earlier.

Try to get a dose of daylight everyday.

Follow the same routine each night. It will help teach you to fall asleep.

Go to bed at the same time every night and get up at the same time.

Relaxation. Try a progressive muscle relaxation technique.

Kick your pet off the bed.

Regular exercise (but not too soon before bedtime).

Make your bedroom as comfortable as possible. It is after all, the room for sleeping.

White noise, such as a fan constantly humming will filter out distracting, unexpected noise.

Try listening to some relaxation music.

The following will prevent a good night’s sleep, so try to avoid them:

Drinking tea, coffee or soft drinks such as coca-cola or Pepsi

Why? They contain caffeine, which is a stimulant that can be found in tea, coffee, soft drinks and chocolate. It can take six hours to leave your system, so think about when you will have your last cup for the day.

Eating chocolate or drinking a cup of cocoa

Why? Chocolate also contains caffeine, as well as a stimulant called theobromine.

Smoking

Why? Tobacco is a stimulant. Studies have shown that those people who smoke a pack a day will have problems falling asleep and when they do it will not be as deep. It also affects the air passages, so you may wake during the night gasping for air.

Antihistamines

Why? Although you will feel drowsy and may get to sleep, they take a long time to leave your system, so chances are you will feel groggy the next day.

Vigorous exercise

Why? Exercise energises you. The last thing you need is more energy before bedtime.

Trying to sleep

Why? Because it just will not work. You need to relax and thinking and worrying about sleep will not help this.

Thinking, planning, worrying

Why? It will have your brain whirring. Try relaxation to stop such thoughts. Remember a good night’s sleep will put you in a better frame of mind to deal with your worries.

Eating a heavy meal

Why? You may develop heartburn, which will definitely keep you awake.

A word about sleeping tablets

Doctors may hand out sleeping tablets all too readily. Although it may seem like a quick fix, remember that is all it is. Tablets treat the symptoms and not the cause. So if you are having problems sleeping try to look at why and do something about this. If you really need them, use them only for a few days, while you try to figure out the cause. Coming off sleeping tablets is very hard. It can lead to sleep disruptions which may result in you going back on the tablets.

Tags: caffeine, energy, exercise, insomnia, music, relaxation, sleep, smoking, television, worry