Sleeping Pills are not always effective or safe for that evasive sleep, and many think their use should be limited. So how do you get to sleep when you just can’t ? Here I will be sharing some tips shared by my family doctor & some just collected from my newspaper
- Take A Warm Bath
You can skip the candles and the rose petals, but a soothing soak really can help you get to sleep. That’s because relaxing in the tub will raise your body temperature slightly and when you get out, the rapid cool down will mimic the natural temperature drop the brain triggers as it prepares to sleep.
2. Meditate
If you’d rather quiet your mind but leave your muscles out of it, a simple mindfulness meditation can help fight insomnia. The researchers found that meditators slept longer and better thanks to the deep relaxation powers of the practice. Even just some deep breathing can help clean your mind and better prepare you for sleep.
3. Get out of bed !!
One of the biggest problems people say they have while falling asleep at night is that they just can’t stop their mind from racing. Without proper time to wind down before hopping into bed, our brains are likely to say, “Well , here’s what’s on my plate !” Get out of the bed if your not asleep after 20, 30 ,40 minutes. Do something else for 30 to 60 minutes until you’re really feeling tired. Just make sure its not something too stimulating or involving bright light.
4. Try Progressive Muscle Relaxation
First developed in 1915, this technique will never get old. Progressive muscle relaxation is a relaxation exercise in which you systematically tense and then relax all the muscle groups of your body. It has shown to reduce fatigue and improve sleep quality.
5. Break A Sweat
Regular exercisers may not realize it, but they are onto something. The physically active are getting better sleep than people who don’t work out. It seems that a particular timing or form of exercise isn’t as important as whether or not you simply move.
6. Cut Caffeine Earlier
Caffeine has a half-life of five hours, meaning five hours after your last cup of coffee, half of its caffeine content is still in your system.Depending on how much you drink- and how strong it is-you could find yourself counting sheep when you’d rather be sawing logs. To avoid problems at bedtime, cutting yourself off caffeine after lunch is recommended.
7. Switch To Herbal Tea
Caffeine is a no-no,but caffeine free herbal tea may actually help you sleep. Many “Sleepy Time” teas are made from the same compounds used in supplements that promote sleep, like valerian or chamomile. Plus, there’s something inherently calming about a warm sip before bed, even if it’s just the ritual of taking the time to do so.
8. Sniff Aromatherapy
Whether it’s an essential oil, a bath scrub, a sachet in an eye mask or even a pillow or mattress, lavender is the scent you’re searching for if you want more and better sleep. In a small 2005 study, a whiff of lavender before bedtime resulted in more deep sleep.
9. Do Yoga
As a form of mind-quieting physical activity , yoga may just be the best of two worlds.And while there aren’t exactly scientific studies showing a regular yoga practice can help you get more or better sleep, we do know yoga does wonders for relaxation,
10. Set Your Bedroom Up
For people with insomnia, the bedroom just becomes unpleasant, a war zone. Making a few simple changes to make it as comfortable a setting as possible. Maybe it’s so simple as buying a new set of comfy sheets, the lights or beam from alarm clock can keep you up. The bedroom should also be quiet, please leave the cell phones in another room or at least put them on a silent mode.
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