It is discouraging to turn in for the night knowing you're only going to have problems falling or staying asleep. Sometimes it's easier to just stay awake and finish tasks or watch television than it is to lie in bed hoping that by some miracle sleep will come.
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.
Your bed is only for sleeping or lovemaking : Your body becomes accustomed to your bed as its resting place when the bed is used for sleep or lovemaking. Reading, watching TV or working in bed will teach your body that your bed is not where you sleep, but a place where your mind is active rather than relaxed.
Get moving: Exercise gives you a relaxing sleep afterwards. At least thirty minutes of exercise is recommended on most days of the week according to the American Heart Association. You are bound to see a pattern of better sleep with regular a regular exercise program.
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.
Get in a comfortable position : You'll get your best night's sleep when you are comfortable. Work to turn your bedroom into a sleep haven. Use an eye mask or earplugs to shut out all light and all noise in the bedroom. As far as your bed itself, invest in a proper mattress, pillows, and bedding that feels good. We sleep for 33 percent of our lives, we deserve the best.
Don't pressure yourself: Relax and let sleep come to you. Your anxiety will only increase if you let everyone know what you are trying to do. Too much pressure is a stressor that prevents sleep from happening. Turn your thoughts to happy memories or anything that is upbeat and relaxes you.
Relax your muscles: A relaxed body will melt into the sheets of your bed. An aid for that is a relaxation routine. Slow down your breathing. Breathe in slowly, hold it for a few moments, and then let the air out just as slowly. In your mind, imagine the anxiety and exhaustion are drifting away as you float on the sheets. Repeat the technique every night. - 15255
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.
Your bed is only for sleeping or lovemaking : Your body becomes accustomed to your bed as its resting place when the bed is used for sleep or lovemaking. Reading, watching TV or working in bed will teach your body that your bed is not where you sleep, but a place where your mind is active rather than relaxed.
Get moving: Exercise gives you a relaxing sleep afterwards. At least thirty minutes of exercise is recommended on most days of the week according to the American Heart Association. You are bound to see a pattern of better sleep with regular a regular exercise program.
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.
Get in a comfortable position : You'll get your best night's sleep when you are comfortable. Work to turn your bedroom into a sleep haven. Use an eye mask or earplugs to shut out all light and all noise in the bedroom. As far as your bed itself, invest in a proper mattress, pillows, and bedding that feels good. We sleep for 33 percent of our lives, we deserve the best.
Don't pressure yourself: Relax and let sleep come to you. Your anxiety will only increase if you let everyone know what you are trying to do. Too much pressure is a stressor that prevents sleep from happening. Turn your thoughts to happy memories or anything that is upbeat and relaxes you.
Relax your muscles: A relaxed body will melt into the sheets of your bed. An aid for that is a relaxation routine. Slow down your breathing. Breathe in slowly, hold it for a few moments, and then let the air out just as slowly. In your mind, imagine the anxiety and exhaustion are drifting away as you float on the sheets. Repeat the technique every night. - 15255
About the Author:
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.
