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Healthy Sleep Habits - Sleep Better Without Drugs, Trouble Sleeping ?
How To Get To Sleep Fast/Quickly | How to Get a Good Nights Sleep | How To Get To Sleep
Sleep Deprivation Cures - How to Fall Asleep ?
1. Go to bed and get up from bed at the same time each day.
Going to bed and getting up at the same time every day (including on weekends) - regardless of the quality of the previous night's sleep - helps keep your body clock synchronised. If you can stick to a fairly regular waking and sleeping time, your body will become accustomed to it and sleeping will feel more natural.
2. Get regular exercise each day.
Regular exercise (at least 30 minutes of physical activity every day) can be a key to helping you sleep better. Ideally, you should exercise earlier in the day. Try to finish exercising at least 3 hours before bedtime, to give your body a chance to wind down.
3. Spend some time outdoors in natural light.
Light is important for the body to produce melatonin a hormone that helps regulate the sleep cycle. Early morning light is particularly helpful in synchronising your body clock.
4. Use your bed only for sleep and sex.
Remove the television from your bedroom and don't sit up in bed doing things that should be don ein a study or lounge room, such as paperwork or studying or using a computer. The brain makes connections between places (the bedroom) and events (sleeping) and you need to reinforce these. Make sure the bed is for sleeping and that sleeping happens in the bed.
5. Make sure you are comfortable.
When was the alst time you got a new mattress? Experiment with different kinds of pillows, bedding and even sleepwear to find what suits your best.
6. Don't watch the clock.
Clocks with bright numbers are a distraction, and obessing over time will make it more difficult to sleep. Turn your clock's face away from you.
7. Watch what you drink.
Cut out stimulants that can keep you awake, such as coffee, tea, cola and other drinks containing caffeine - particularly during the afternoon and evening. Don't use alcohol to hlep you sleep. Although alcohol might make you sleepy at first, it can disturb sleep patterns and decrease the quality of your sleep.
8. Balance your fluid intake.
Drink enough before beditme to keep you from waking up thirst, but not so much that you'll need to wake up in the middle of the night to go to the bathroom.
9. Watch what you eat.
Avoid large, heavy meals at night and try to finish dinner several hours before bedtime, but don't go to bed hungry either. A warm drink of milk or light snack before bedtime can help promote sleep.
10. Don't smoke.
Smoking cigarettes disrupts sleep because nicotine is a stimulant - yet another good reason not to smoke. If you do smoke, don't smoke close to bedtime or during night-time awakenings.
11. Allow yourself time to wind down.
Set aside time for relaxation before bed. Try using relaxation techniques, if you have troubel switching off. A warm bath about an hour before bedtime can be relaxing and cause your body temperature to rise and then fall, which may promote sleep.
12. Take a nap early...or not at all.
If you find taking a daytime nap helpful and it doesn't seem to be affecting your night-time sleep, it's fine to keep it up. Just keep it short (about 15 minutes) and take it before 5pm. Naps late in the day will reduce your body's need to fall asleep at night.
13. Don't stay in bed if you are awake.
You can't force yourself to fall asleep. If you can't fall asleep within 20 minutes, then get up, go to another room, keep the lights dim and do somthing relaxing, such as listening to soft music. When you feel sleepy, go back to bed.
14. Understand your sleep needs.
Different people require different amounts of sleep. You can judge the amout of sleep you need on how you function during the day. You are probably getting the right amoutn of sleep if you dont' feel sleepy during the daytime.
15. Don't rely on sleeping tablets to help you get to sleep.
Sleeping tablets or sedatives have a role to play where there is some event or circumstance that may temporarily cause you to have trouble falling asleep at night, but they are a temporary fix only.
Many sleeping problems are due to bad habits buuilt up over along period. You won't fix sleeping problems in one night, but if you stick with the tips above, sleep should get better. That said, not all sleep problems are so easily treated. If you are still having difficulties after persevering with good sleep habits, then see your doctor becuase something else may be disturbing may be disturbing your sleep.