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.
There are medications on the market to help those prone to insomnia. Sleep aids are known to provide restful sleep to those having trouble with sleep conditions. Most people don't want to become dependent on medicines and feel the side effects the next morning. Here are some preventative steps:
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 sex or sleep: When you think of your bed, these activities often come to mind. What we don't realize is that doing other things in bed might seem comfortable at the time but trains your body to stay awake. Instead of a quiet relaxing place to sleep, your bed is associated with reading, television, or doing work.
Get moving: Exercising regularly will help your body seek sleep for repairing itself. The American Heart Association recommends getting at least 30 minutes of cardio activity daily.
Establish a routine: Establishing a routine is important for everyone but especially for those who suffer from sleep disorders. Doing the same quieting activities at each night will teach your body and mind that it is time to unwind. A warm bath or shower before bed can help you to relax.
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 put pressure on yourself:: Telling yourself over and over that you must fall asleep right now will only heighten your stress and prevent you from drifting off. Instead of pressuring yourself, think about something relaxing such as a vacation or happy past events.
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. - 16004
There are medications on the market to help those prone to insomnia. Sleep aids are known to provide restful sleep to those having trouble with sleep conditions. Most people don't want to become dependent on medicines and feel the side effects the next morning. Here are some preventative steps:
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 sex or sleep: When you think of your bed, these activities often come to mind. What we don't realize is that doing other things in bed might seem comfortable at the time but trains your body to stay awake. Instead of a quiet relaxing place to sleep, your bed is associated with reading, television, or doing work.
Get moving: Exercising regularly will help your body seek sleep for repairing itself. The American Heart Association recommends getting at least 30 minutes of cardio activity daily.
Establish a routine: Establishing a routine is important for everyone but especially for those who suffer from sleep disorders. Doing the same quieting activities at each night will teach your body and mind that it is time to unwind. A warm bath or shower before bed can help you to relax.
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 put pressure on yourself:: Telling yourself over and over that you must fall asleep right now will only heighten your stress and prevent you from drifting off. Instead of pressuring yourself, think about something relaxing such as a vacation or happy past events.
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. - 16004
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.
