Every now and then, we all need a little help falling asleep. Instead of swallowing a pill, try these sleeping tactics, which can become habit-forming and lead to more sleep problems in the long run. Undoubtedly, one or more of them will be of help.
Take baths in a long, hot tub.
It is not, however, hot enough to make you uncomfortable. The heat of the water relaxes the muscles while also lowering the core body temperature, indicating to the brain that it is time to sleep. This is also appropriate for kids. However, it is only effective in bathtubs and not in showers!
Get more light during the day.
This may seem strange, yet it is essential for a restful night’s sleep. Our brains go to sleep when it’s dark and wake up when it’s light. If we don’t get enough light during the day, our biological clock will be reset. If our circadian rhythm is interrupted, our brain will not receive the sleep signal when we are ready to sleep.
Try to get outside for a few minutes at lunchtime, even if you have a big day ahead of you. If you reside in a part of the world where the days are short in the winter, install a bright light at home and sit beneath it for at least 30 minutes. This should be more than enough to keep the biological clock ticking!
This is a compelling reason to stay away from the television in bed. The bright flickering light from the television screen will disrupt your natural sleep rhythms, even if the programme is uninteresting!
Don’t be concerned if you don’t get enough sleep just lying in bed.
This will just increase your stress and make getting a decent night’s sleep more challenging. Get up and make yourself something to drink (not coffee!) if you’re having difficulties sleeping. Look for a book to read. Return to your bed after staying up till you’re sleepy again.
Make a habit of going to bed and waking up at the same time every night.
This aids in the transmission of a sleep signal by reinforcing the biological cycle. It also has the effect of reinforcing a habit. It is impossible to overestimate the value of habits in attaining better sleep. You won’t be able to do this every night; there will be occasions when you go out with friends or to see a show! However, if you handle most nights, this will work well.
Wait until you’re absolutely exhausted before going to bed.
Yes, I’m well aware of the situation! This appears to be diametrically opposed to the previous advice! The idea for this is that if you aren’t sleepy, you will lie awake in bed worrying about not being able to sleep.
The most important part is to get up at the same time every day, regardless of when you went to bed the night before. When it’s time to go to bed, you’ll be completely tired. It’s difficult to get out of bed in the morning when you’re fatigued, but it’ll pay off in the long term. Never give up!
Keep a sleep diary.
While this is time consuming, it will provide you with a thorough understanding of your sleeping habits and serve as a valuable record if you ever decide to seek help from a sleep clinic. Some people have tried it and found that their sleep problems disappeared on their own! In a sleep diary, keep track of the following:
What did you have for dinner last night?
What did you drink after dinner?
What time did you sleep for the night? Did you get any decent sleep throughout the day?
What was the length of time it took you to fall asleep?
What time did you get up this morning if you awoke in the middle of the night?
What was your opinion on the quality of your sleep? (1-10)
Do you have any further observations?
You should discover a pattern if you do this every day for a few weeks. This will give you valuable information on your own sleeping habits and routines.
Make a nightly routine for yourself.
Do the same things at the same time every night. This signals to your subconscious mind that you’re about to go asleep. Make sure you brush your teeth, let the cat out, and double-check your door locks. Each step must be done in the same order as the previous ones. It may appear simple, yet it has the potential to be highly effective.
You should exercise more during the day.
Exercise not only relaxes your body and mind, but it also improves your health and helps you lose weight. Walking for 30 minutes every day will assist. Try Yoga or Meditation if you don’t like walking. Both are soothing and will help you unwind entirely. If no seminars are scheduled in your location, videos or CDs can be ordered.
Relax your muscles as much as possible.
This can be done at any time throughout the day or at night. Tensing and relaxing each muscle group in turn, starting at the top of the head and working your way down to the toes. While you’re doing it, this both relaxes your body and diverts your focus away from any nervous thoughts. Search for the relaxation techniques for simple relaxation.
Make a list of your difficulties before going to bed.
Isn’t there something to be concerned about all of the time? When your mind won’t let go, these are the things that can keep you awake. Solution? Take some time to worry before going to bed. Make a note of everything that is upsetting you right now and write it down. Make a decision to do something about them the next day.
“It’s ok, I’ve written it down and I’ll deal with it tomorrow,” tell yourself if you find yourself thinking about any of those things while trying to sleep. Sweet dreams!
