They are millions of many individuals who chronically have trouble getting to sleep, or who have disturbed sleep read on to find some simple steps to help you get better sleep. Although they will certainly help cure insomnia, I do not advocate the use of sleeping tablets, as these are very addictive, and once you have established the habit of using drugs to get to sleep, it is tough to break. Some people never break the habit of needing to use sleeping tablets. It is much better for your health and well-being to find natural alternatives.
1. Stop Overthinking:
Probably, the number one reason for insomnia is stress. When you are experiencing stress, neither your body or mind can relax enough to let you drift off. Everyone have sometimes when their mind is racing with thoughts going around in circles, but if you are like this a lot, you will have to do something to stop this happening and find ways to relax.
2. Have A Nice Drink:
A good way to help you relax at bedtime is to have a drink, but just make sure it is not alcohol or coffee. The caffeine in coffee will act as a stimulant and keep you awake, and alcohol may help you fall asleep at first but could result in disturbed sleep later in the night. A better bedtime drink is warmed milk, as the chemical tryptophan will relax you.
3. TV and Movies:
Some people like to watch a movie before bed, as a way to relax, and sometimes this might work, but just don’t make it an action thriller or horror movie, as you will not feel relaxed enough to sleep. Another alternative would be to read or listen to classical or some soft music instead to transport you off to dreamland.
4. Get Out of Bed:
Yes, I mean that. As ironic as this sounds, it is true. If you have been in bed several hours, and are still tossing and turning, staying in bed will rarely help. It is better to get up, even for just 30 minutes, and then go back to bed to try again.
These are some of the ways I know of to gain better sleep. So if you are a chronic insomniac, don’t give up the hope of ever sleeping normally, please try other methods, before just resorting to sleeping tablets.
Many people are troubled by insomnia or bad sleep quality because of life pressure. Good sleep has a significant influence on human body’ health. So I will recommend several steps before sleep to help people improve their sleep quality.
Open windows in the bedroom for about ten to thirty minutes to increase ventilation and fresh air in the room so that you can breathe fresh air all night to have a good sleep.
After opening windows, you can go to take a bath. The following tips are necessary. It is better to take a bath two hours before you go to sleep and the water temperature should be controlled at 40 Degrees Celcius. The bath time should not be more than half hour, or you will feel physically tired, which is not conducive to sleep. If you have no other way but to bathe before sleep, you can cover wet towel forehead for five minutes to make body temperature quickly return to the normal level so that you can fall asleep as soon as possible.
7. Comb hairs:
In fact, there are many acupuncture points on the head, and frequent comb and massage could help improve thinking and memory ability of the brain, promote the hair root nutrition, reduce hair loss, eliminate brain fatigue, and improve insomnia condition.
8. Exercise and Yoga:
Another way to promote a good night’s sleep is to exercise enough during the day so that you will feel tired enough by bedtime. But it is important not to exercise strenuously just before going to bed as your heart bit will be up and your muscles will be tight. It is much better to exercise earlier in the day. However, a short, easy stroll in the fresh air near bedtime could be another way to help you relax.
It is suggested to have a walk after a meal or do simple yoga actions for about 10 to 20 minutes every night. This can relieve pressure in the daytime.
9. Milk and Honey:
Do not drink too much water, or you will want to go to the toilet frequently. If you have insomnia occasionally, you can drink milk and honey for two or three days; it is very effective.
The above steps are effective in improving sleep condition. However, if your symptoms are serious, you have to go to consult doctors.