Are you having problems sleeping? Why go to sleep if you know that you won't go to sleep or won't stay asleep all night? It's almost easier to stay awake instead of fooling yourself into thinking you will actually get a good night's rest.
Sleep aid medications offer a full night's sleep, but many come with side effects including a groggy wake-up process the following morning. If you do not want to rely on medication to fall asleep, here are some steps you might take to help prevent insomnia and get some much needed rest:
Avoid consuming stimulants : When it's time for bed, nothing should hinder you from getting some sleep. To that end, avoid anything containing products that will raise your heart rate and keep you alert. This includes soda, alcohol, tobacco, and coffee of course. Alcohol is not a stimulant but it does interrupt sleep patterns.
Use your bed for lovemaking and sleep: Conduct work, watch television, and read in other rooms of the house. Leave the bedroom for activities that are traditional to it. Sleep and lovemaking are both relaxing. You want to stay in that frame of mind in your bedroom.
Move more: Exercise works out your muscles and then provides a soothing rest. Cardiovascular activities for at least 30 minutes a day benefits the body for health and sleep. During sleep, the body shuts down in order to repair itself.
Establish a routine: There is something to be said for repetition. Going to bed at the same time each night gets the body ready for sleep. Relaxing rituals like showering or taking a bath every night before going to bed gives your mind time to unwind from the day and settle down.
Be comfortable: A place that's warm and relaxing will invite sleep. Keep the room dark, if necessary use an eye mask. Try to ensure that your bedroom is quiet and if this is difficult wear ear plugs. Make sure the room temperature is cool and well ventilated. It is worth investing in good quality pillows and bed covers, after all you spend one third of your life in bed.
Go easy on yourself : Nothing happens overnight. Telling one's self that you have to sleep increases the pressure and the incidence of wakefulness. Instead, turn your mind to happier thoughts like past memories or daydream images.
Relax your muscles: To help your body relax, breathe in slowly, hold for a moment and then slowly breathe out. As you exhale let your body sink down into the bed and imagine your tension drifting away. Perform this breathing routine several times as you lie in bed. - 15343
Sleep aid medications offer a full night's sleep, but many come with side effects including a groggy wake-up process the following morning. If you do not want to rely on medication to fall asleep, here are some steps you might take to help prevent insomnia and get some much needed rest:
Avoid consuming stimulants : When it's time for bed, nothing should hinder you from getting some sleep. To that end, avoid anything containing products that will raise your heart rate and keep you alert. This includes soda, alcohol, tobacco, and coffee of course. Alcohol is not a stimulant but it does interrupt sleep patterns.
Use your bed for lovemaking and sleep: Conduct work, watch television, and read in other rooms of the house. Leave the bedroom for activities that are traditional to it. Sleep and lovemaking are both relaxing. You want to stay in that frame of mind in your bedroom.
Move more: Exercise works out your muscles and then provides a soothing rest. Cardiovascular activities for at least 30 minutes a day benefits the body for health and sleep. During sleep, the body shuts down in order to repair itself.
Establish a routine: There is something to be said for repetition. Going to bed at the same time each night gets the body ready for sleep. Relaxing rituals like showering or taking a bath every night before going to bed gives your mind time to unwind from the day and settle down.
Be comfortable: A place that's warm and relaxing will invite sleep. Keep the room dark, if necessary use an eye mask. Try to ensure that your bedroom is quiet and if this is difficult wear ear plugs. Make sure the room temperature is cool and well ventilated. It is worth investing in good quality pillows and bed covers, after all you spend one third of your life in bed.
Go easy on yourself : Nothing happens overnight. Telling one's self that you have to sleep increases the pressure and the incidence of wakefulness. Instead, turn your mind to happier thoughts like past memories or daydream images.
Relax your muscles: To help your body relax, breathe in slowly, hold for a moment and then slowly breathe out. As you exhale let your body sink down into the bed and imagine your tension drifting away. Perform this breathing routine several times as you lie in bed. - 15343
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Would you like to learn more ways to fall asleep easily each night? For help with transient or chronic sleeping difficulties claim your free Go To Sleep Secrets ebook. For more help this Go To Sleep CD / MP3 will send you to sleep quickly and easily every night, no medications required.