When it comes to being unable to sleep, prevention is often the best defense for insomnia. Almost any action you take can affect your ability how to get to sleep. By taking these 14 steps in the hours and minutes before bedtime, you can greatly improve your chances for obtaining a good night’s sleep:
1) Be mindful of what foods and drinks you put into your body. To help avoid trouble falling asleep, caffeinated and sugared drinks (or candy) should be completely avoided during the evening hours. Both will leave you feeling jittery and/or wired. As for food, keep your digestive system functioning properly by avoiding eating a big dinner. Also, be sure to eat dinner at least two hours before bedtime.
2) Also avoid the use of alcohol and/or nicotine before bedtime. Though alcohol can sedate the body making it easier to initially fall asleep, your actual quality of sleep is sure to suffer, perhaps waking up prematurely and being unable to sleep again. In addition, the use of nicotine before bedtime is known to make a person sleep more lightly.
3) Stress is a surefire way to promote sleeplessness. Therefore, be sure to take care of any errands or business (such as doing bills) preferably before dinner and at least three hours before bed.
4) To help put you in the right mood for sleep, use heat to your advantage. A long hot shower, or the use of a hot tub or sauna can do wonders to relax a body. Having your partner give you a massage can also help induce a sleep state of mind.
5) To help promote night-time relaxation, create a nice ambient atmosphere. Simple sleep help — such as aromatherapy, lighting fragrant candles or incense, can do wonders. Soothing gentle music can also accentuate a relaxed state of mind.
6) Another way how to get to sleep more quickly is to avoid watching late night TV. By doing so, there’s a good chance you’ll get hooked by a really good show, resulting in possibly being unable to sleep afterwards. Instead opt for something more likely to provide sleep help, such as reading a book or meditating.
7) Is it time to upgrade your sleeping environment? Surprisingly many people suffering from insomnia fail to recognize the quality (or lack thereof) of their pillows, blankets or mattress. Sometimes, just upgrading these simple accessories can by themselves cure insomnia problems. Try improving to a more or less firm mattress, mattress-topper, a goose-down pillow or ultra-soft comforter.
8) Don’t forget to keep your room comfortable. Is your room too hot or too cold? For sleep help, adjust the room temperature as needed or consider buying a space heater or small fan.
9) Many people finding themselves unable to sleep seek a quick fix — drugs. The use of ‘sleeping pill’ drugs is strongly discouraged unless told otherwise by your doctor. Instead you may wish to opt for an alternative herbal or vitamin remedy. The valerian herb is a mild sedative with very few side effects — it can be taken at fairly high dosages 30 minutes before sleep, or drank as a tea. Drinking other herbal teas, such as chamomile before bedtime can also gently calm the soul, making how to get to sleep easier.
10) As for supplements, there are two excellent natural choices for sleep help — melatonin and 5-htp. Next time you have trouble falling asleep, consider using Melatonin as a viable alternative to standard sleeping medication, gently inducing sleep without the ‘morning grogginess’ associated with drugs. 5-htp increases the brain chemical serotonin, known for improving mood and relaxation. Each can be taken 15-45 minutes before sleep time.
11) Always listen to what your body signals are telling you. At the first sign of droopiness, use this as an indication that it’s time to go to sleep now. A human body follows natural rhythms and by not going to sleep ‘when it’s time’ could make you catch a ‘second wind’ and result in making you miss your ‘window of opportunity’ how to get to sleep more gently. In addition, try going to sleep at the same time each and every night. Your body will thank you over time.
12) Right before retiring don’t forget to use the bathroom to relieve yourself. One of the worst feelings is getting up in the middle of the night, only to be unable to fall back asleep. This is especially helpful for those with an overactive bladder or other health issues.
13) If you have to take a daytime nap, keep it short. Taking too long of a nap can actually contribute to having trouble falling asleep in the nighttime. In addition, take your nap no later than mid-afternoon.
14) Don’t underestimate the benefits of daytime exercise. There is perhaps no better way to reduce stress (and reduce trouble falling asleep later) than exercising at least 20-30 minutes every day. Try to exercise earlier rather than later to help prevent your body from feeling too hyper towards bedtime.
Many mental issues such as having anxiety or depression can contribute to you being unable to sleep. For long-term sleep help, start taking action to tackle any such issues now, but allow reasonable time to see resolve. These can be helped in the short-term by doing daily yoga, meditation or exercise. In addition, physical problems such as restless legs syndrome, acid reflux or sleep apnea can also prevent how to get to sleep more successfully. If these problems persist or cannot be fixed naturally (such as through better diet, nutrition or use of vitamin supplements), it may be time to seek professional advice.
If you frequently have trouble falling asleep, review these tips daily. One good way is to print these sleep help suggestions and posting them someplace where you’re likely to see them, such as next to the refrigerator door handle or bathroom mirror.
Author Bio: Expanding on his personal battles and recovery from anxiety & depression, H. Mikael Nisula authors and operates his website Helpful Remedies. His page offers practical solutions for anxiety and its associated disorders, such as addiction to alcohol, insomnia and depression. Helpful Remedies is loaded with many original and unique health tips & remedies, all garnered from personal experiences. These include coping methods, dietary & lifestyle changes, and a myriad of natural alternatives to traditional & prescription medicine.
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