We all need some help to sleep now. Instead of popping a pill that can create a habit and cause chronic sleep problems, try these sleep tips. One or more of them will definitely help.
Take a hot bath
Not hot enough to make you uncomfortable. The heat of the water relaxes the muscles and the body temperature then drops, which sends a sleep signal to the brain. It is also very good for children. It only works to bathe in the absence of rain!
Get more light during the day
It sounds strange, but it’s important for a good night’s sleep. In the dark, our mind has to struggle to sleep and when it is light, we wake up. Not getting enough light during the day can ruin our biological clock. Once our circadian rhythms wake up, our brain does not get a sleep signal when we are ready to go to sleep.
Even if you work long hours, try to get out in the sun for a while. If you live in a part of the world where there are fewer days of winter, install a bright light at home and let it sit for at least 30 minutes. Just tick that biological clock!
This is a good reason not to watch TV on the couch. Even when the program is dull, the bright flickering lights on the TV screen work against your natural sleep pattern!
Do not lie down in bed and worry about sleep
This causes stress and makes it difficult to achieve sleep. If you are worried about not sleeping, get up and drink yourself (not coffee!) And find something to read. Wait until you get back to sleep and only go back to bed later.
Sleep at the same time every night and wake up at the same time every morning.
It strengthens the natural biological rhythm and helps to send a sleep signal to your brain. It also reinforces a habit. Eating is an important part of good sleep. Obviously you can’t do this every night, you can have nights out with friends or out of town performing! However, if you perform most nights, it still works well.
Don’t go to bed until you’re tired.
Yes I know this sounds like a direct contradiction to the previous tip! The reason behind this is that you can’t sleep, you wake up in bed and worry about not sleeping. The most important part of all of this is to wake up at the same time every morning, no matter what time you go before bedtime. In the end, you usually get a lot of sleep. Getting up in the morning is not easy when you are still tired, but it can help in the long run. Stick with it!
Keep a Sleep Diary
This can give you an excellent idea of your sleep patterns when you are tired, and this is an important record if you ever decide to visit a sleep clinic for help. Some people have done this and found that their sleep problems are not on their own! The following items should be noted in the sleep diary:
What do you have for dinner
What do you drink after dinner
Any naps taken during the day
What time did you go
How long have you slept
If you wake up at night
What time did you get up in the morning?
How You Determine Sleep Quality (1-10)
Any further consideration
Do this every day for a few weeks and you should see a pattern emerge. It gives you invaluable information on your personal sleep habits and patterns.
Develop evening ritual.
Do the same thing at the same time every night. It is programmed to prepare the unconscious mind to sleep. You brush your teeth, pull the cat out, and check the locks on the doors. Perform each step in the same order. It may seem simple but it works well.
Exercise more during the day.
Exercise helps your health and weight loss as well as relaxes the body and mind. Even just walking for 30 minutes a day can help. If yoga is not your thing, try yoga or qigong. Both provide comfort and give you complete rest. If you don’t have classes, videos or CDs are readily available.
Practice relaxing muscles.
You can do this in the daytime or after bedtime. Bend each muscle group and relax, starting at the top of the head and working the leg slowly. It relaxes the body and distracts you from any worrying thoughts while performing. Visit the easing methods page to follow some easy methods.
Write down concerns before bedtime.
Never a thing to worry about? These will keep you awake when your mind does not allow you to move. The solution? It is time to worry before going to bed. Think about all the problems in your life and write them down. Decide to do something about them the next day.