Tips on How to Sleep Better and Stay Asleep
We all know that sleep is essential to our survival. It helps you stay physically healthy, and keeps you mentally strong and alert as well.
-It also helps you manage stress and live a happy and balanced life.
When you don't get enough sleep it affects every area of your life. Your immune system is compromised; You may feel depressed and irritable, and you cannot concentrate or remember simple things as easily.
- The Good news :
Often the solution is just a matter of a few simple changes to your life.
-Here are 23 insomnia tips to help you fall asleep and stay asleep.
#1. Reduce Caffeine -We've all heard this one before, and for good reason, it's one of the most well known of all insomnia tips and it works quite well for those with a caffeine problem. Many people won't even try this sleep tip for fear of losing their morning coffee fix.
-Caffeine can take up to eight hours to leave your body. Drinking any caffeinated drinks after two or three in the afternoon is enough to keep some people awake half the night. Eliminate your caffeine intake if it's a problem for you, or at least cut back after 2 or 3 in the afternoon.
#2. Alcohol -Skip that after dinner drink. Alcohol may be among the tips to fall asleep at times, but it does nothing to help you stay asleep. In fact, you know you'll be up at least once during the night to relieve yourself. Alcohol induced sleep is not the quality sleep your body needs.
-Have you ever noticed you can sleep much longer after a night on the town, but you still feel like you only slept a couple hours?
#3. Make a List -For many people, the stress of thinking about all the activities, and things that need to be done the next day, can keep them awake at night. If you create a to-do list for the next day before bedtime -you may just find you're able to get to sleep a lot more easily.
#4. Exercise -Especially earlier in the day. Exercise has always been one of the best insomnia tips to fall asleep. It can really work wonders in helping you to get the good, sound sleep you need.
-However, exercising late in the day can raise your body temperature and boost your heart rate and actually disrupt your falling sleep. If you must exercise at night, try to do so at least 2-3 hours before you hit the sack.
#5. Darkness -One way how to sleep better; close the drapes. Your body responds to darkness, when it's dark, it's time to sleep. If light seeps in during the night, even light from a bright alarm clock, it can wake you and interrupt your sleep. *If light is a problem, turn that clock to the side, and give room darkening window shades a try.
*A sleep tip for those having trouble getting up early in the morning, perhaps from a lack of sleep the night before. The same principle applies:
-You need light to tell your body clock it's time to rise! There are many sunrise simulators and wake up clocks on the market that do just that.
# 6. Eating -Don't eat heavy meals before bedtime. A small protein rich snack will do the trick, if you must. Too much food can keep you awake. Protein and foods with tryptophan can help induce sleep, or supplement.
#7. Drinking -One of the common sense insomnia tips. -Don't drink any liquids more than a few ounces, two to three hours before bedtime. It's how to stay asleep and avoid those midnight trips to the bathroom.
#8. Avoid Stimulants -Nicotine and herbal stimulants can keep you awake at night. Avoid energy drinks and nicotine in the early evening.
#9. Get Fido His Own Bed -Don't sleep with your pets. Pets are great but they don't belong in your bed and seldom make good sleep partners. They snore, move around (chasing all those cats and birds during their sound sleep) and intentionally wake you during the night.
#10. Don't Watch Television -Or talk on the phone or use your computer in bed. Your bed should be used for sleeping, and sex, only. Mental stimulation is not how to sleep better for most of us.
#11. A Hot Bath or Shower -One of my moms' all-time favorite insomnia tips was to take a hot bath before bedtime. The hot water will relax your muscles and help you sleep like a baby. (better make that a log)
-Some Very Real Dangers of Insomnia
More traffic accidents. Falling asleep at the wheel is a lot more common than most people think. According to the National Highway Traffic Safety Administration, fatigue causes 100,000 auto accidents each year. It also causes 1,500 crash-related deaths each year in the United States.
Add to this the fact that fatigue causes more job related accidents than any other cause and you can start to see the real dangers of insomnia, and a good reason to take these insomnia tips a lot more serious.
# 12th Aromatherapy -Scents like lavender help calm. Use aroma therapy in your bedroom (or add to the bath) to promote sleep.
# 13 Get a Massage -This is probably one of the most popular insomnia tips. Take turns with your spouse. Much the same as a hot bath, a massage can really help relax your muscles and promote quality sleep.
#14. Music and Sounds -Listen to relaxing sleep music. Instrumental if you're so inclined is even better. Most music will help to promote good sleep. A sleep-machine that plays sounds of the surf or the rainforest can be a great way to fall asleep. The white noise of a fan often works for me. (It doesn't have to be facing you)
#15. Herbs -Chamomile and Valerian tea, both great insomnia tips to fall asleep and both make a great tea to help you relax your mind and body. They help many people fall asleep naturally.
#16 Turn Down the Thermostat -We all sleep better when the temperatures are a little cooler. Set your thermostat for around sixty-five degrees, or even cooler if you can. You'll sleep better and you'll save money on the heating bill at the same time.
#17 Get a New Mattress -Often one of the most over-looked insomnia tips; many of us use the same mattress for years, that are just too soft or worn out. An old mattress can often cause back problems, numbness in your extremities and other discomforts. An adjustable sleep number bed is great when an adjustable firmness is desired.
#18 A Good Sleep Pillow -Sounds like a silly sleep tip right?
But depending on how you sleep you may find a different pillow to be a surprising benefit to a sounder sleep. Do you sleep on your stomach, your back, or on your side? Find a pillow that keeps your neck in line with your body and you'll see how to sleep better.
#19 Don't Sleep-In -One of the keys to good sleep is a regular sleep and wake schedule. Go to bed and wake at the same time each day. Even on weekends, or at least deviate as little as possible, it will keep your body clock -ticking the way you want it to.
#20 Skip the Nap
A short nap now and again can be a good thing, especially power naps. (less than 20 minutes) However, if you're looking for tips to fall asleep at night, then skip the longer mid-day nap. The more tired you are when it's time to go to bed the easier time you'll have falling and staying asleep.
#21 Start a Bedtime Routine -Do the same thing every night. Create a step-by-step bedtime routine, specifically for you. Begin with turning off the television and other electronics well before bedtime. Journal. Practice relaxation techniques. Take a warm bath or read a book.
Whatever your bedtime ritual is each night -stick to it. A bedtime routine can be the very best of the insomnia tips if you keep it up, and can really help you get into a good sleeping routine as well.
#22 Don't Use Sleeping Pills
Use sleeping pills only as a last resort. Over the counter sleeping pills seem like an easy solution. However, they can cause unwanted side effects and may cause you to become dependant on them.
They can also have the opposite effect on future sleep if taken for too long a time. Speak to your doctor before taking anything for sleep.
Try some natural sleep aids and herbal remedies first.
# 23 Plan Ahead to Try to Avoid Nighttime Interruptions
This can be difficult if you have young children or new pets. Sometimes life just doesn't cooperate with good sleep. Have nighttime needs at the ready, and should the need arise; you can minimize your time awake.
-The more you are able to relax about sleep and accept the occasional stresses and sleep challenges, the easier it'll be to fall asleep and you'll know how to stay asleep or get back to sleep.
-Good sleep is important. Analyze your sleep habits and the quality of your sleep. Try these insomnia tips to improve your sleep and your life.
-If You Have Insomnia Should You See The Doctor?
If you have chronic insomnia, insomnia lasting more than 3-4 weeks, you should see your doctor. This is because your insomnia is likely caused by an underlying health condition. However, if you suffer from transient or short-term insomnia it's likely that a few changes in your routine and some new habits (And our insomnia tips) can truly help.
Insomnia is often something that you can manage on your own; providing you understand the cause for it and make the appropriate changes. Change a few habits to support better sleep.
Five Benefits of Quality Sleep
#1 -Weight Loss -Many studies have found that better sleep promotes weight loss, and it also helps us to keep the weight off. The belief is that sleep affects our hormone levels. The specific hormone being studied is called Ghrelin. It's a gastrointestinal hormone that regulates appetite.
It is suspected that if you're not getting enough sleep this hormone may to blame. -Stimulating your appetite when you should feel full, or not feeling full when you may have just eaten.
-Studies have shown that people who struggle with poor sleep are thirty percent more likely to be obese. And women who do get a good night sleep are likely to lose weight more easily, and tend to keep it off.
#2 -Better Sex -Let's face it, if you're not getting good sleep you're certainly not as likely to be interested in sexual activity quite as often either.
Sleep can have a profound effect on your hormone levels. When you get a good nights sleep consistently, your body is able to produce enough testosterone.
Additionally, good sleep means that your body is performing at its best, as well as your brain. When the two are working well together sexual activity tends to be more enjoyable and is more likely to occur. You simply have more of a desire for sex when you feel bright eyed and bushy tailed.
#3 -A Better Brain -Sleep improves cognitive function. It helps you to think more clearly and make the right decisions faster. It can help your overall focus and concentration as well. Better sleep, better brain.
#4 -A Happier Outlook -Depression has strong links to insomnia. When you get a good night's sleep you can't help but have a happier outlook on life, and you're better able to manage stress too.
#5 -A Healthier Heart -Heart health has been linked to sleep as well. Good sleep reduces inflammation in the body. This inflammation can affect your heart, arteries and veins and other vital organs as well.
-Additionally, sleep helps your body manage stress better. You're better able to have a positive stress response and to maintain a healthy heart.
Good sleep helps you reduce the risk for all sorts of illnesses. Cancer, diabetes, depression and obesity are all linked to poor sleep. We hope these insomnia tips show you how to sleep better, and remember...
-Take care of your body and mind ...get a good night's sleep!
-A Little Food for Thought...
"Nothing cures insomnia like the realization that it's time to get up."
"A flock of sheep that leisurely pass by one after one;
The sound of rain, and bees Murmuring;
The fall of rivers, winds and seas,
Smooth fields, white sheets of water, and pure sky -
I've thought of all by turns, and still I lie ... Sleepless"
~William Wordsworth, "To Sleep"
"The amount of sleep required by the
average person is five minutes more."
~ Wilson Mizener
-Some people count sheep, some saw logs, do you have a tip that gets you to sleep, that's not on our list?
-Don't be shy, share your Insomnia tip and help the world get some sleep!
Click the links below to see what tips are working for other visitors...
The Dip Tip
Fortunately I almost never need any help getting to sleep, although on occasion I do need a little help staying asleep. If I'm achy from a hard days …
Keep the noise out! Not rated yet
Hello, You mention darkness as one of your insomnia tips, but surprisingly there is no mention of sound in your list. I am a very light sleeper, …
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