How To Get A Better Nights Sleep. Tired of tossing and turning at night? Try these tips to help when you have insomnia.
Go to bed and get up at the same time each day, even on the weekends. This will create a habit that helps you sleep.
Limit nap time during the day. Nap only for 15 minutes or less. If you get drowsy during the day, get up and move around.
Sleep in clothes that are comfortable for YOU.
Do not watch TV during you sleeping time. The TV will end up disrupting your sleep.
Make sure your bedroom is dark. Try a sleep mask or heavy curtains.
Do not use caffeine at least 4 hours before bedtime. Caffeine is a stimulate and will make it harder to get to sleep.
Cut down on all liquids 2 hours before bedtime. The urge to urinate will make you wake up.
Stressed? Try these Relaxing Techniques
Keep your bedroom cool. People sleep better in a cool environment.
Think pleasant thoughts. Like birds singing,
Put lavender around your bed. Lavender is very soothing. It could be a plant or lavender oil.
If wake up at night for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it’s time to wake up.
Try this just before you try to go to sleep: breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale through your mouth for eight seconds.
Take a warm bath or shower just before bedtime.
Try a Melatonin Supplement. Or other over the counter sleeping pills such as:
- Diphenhydramine (found in brand names like Nytol, Sominex, Sleepinal, Compoz)
- Doxylamine (brand names such as Unisom, Nighttime Sleep Aid)
For at least 1 hour before bedtime: Put aside your work. Turn off the computer. Stay off the phone and away from social media like Facebook or Twitter. There will always be more to do, but you have done enough for today. Now it’s time to relax and prepare for sleep. Fill the time with relaxing activities like reading or watching a boring movie.
Foods that might help you sleep better at night:
- Chamomile Tea
- Tart Cherry Juice
- Fatty Fish
- Passionflower Tea
- White rice
- Pistachios- one of the most melatonin rich food.
If you continue to struggle, speak with your doctor about additional treatment options.
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