How to Get A Good Night Sleep
A guideline to help improve both quality and amount of sleep.
Things You'll Need:
your pillow and bed
1
Go to bed and get up the same time every day, including weekends and holidays.
2
Avoid napping during the day, because this interferes with your ability to get to sleep a night.
3
Exercise during the day, preferably before dinner, for at least half an hour (a brisk walk will do). Finish exercising 2-3 hours before bedtime, this allows your body to "wind down"
4
Avoid heavy meales within 2 hours of bedtime, and avoid going to bed too hungry (a light snack may helo if you eat dinner early in the evening).
5
Avoid liquids within 2 hours of bedtime, especially if you need to get up in the night to urinate.
6
Reduce caffeine and nicotine (both stimulants) as much as possible.
7
Avoid heavy alcohol consumption before bedtime, as it can cause middle of the night wakefulness.
8
Creat a bedtime routine to help yourself "wind down" at the end of the day. Avoid vigorous physical or mental activity, stimulating tv shows, or computer use, loud music, bright lights, etc. Turn the lights lower, take a warm bath or shower, listen to soft music.
9
Don't try to force yourself to sleep. If you are unable to fall asleep within 15-20 minutes, get up and do a relaxing activity such as meditating.
10
Using relaxation techniques at bedtime can help relax tense muscles and calm a racing mind. Try relaxation breathing, positive visualization, progessive muscle relaxtion, or simply counting sheep.
11
Don't do anything in bed except sleep and sex. Bill paying, watching tv, eating, reading, and so on will develop a habit of wakefulness in bed. Turn off the tv in your bedroom at bedtime.
12
Use a "white noise" generator if you have a noisy sleeping enviroment. Try a fan, a machine that generates ocen or forest sounds, or a ticking clock to mask background noise. Ear plugs also may help.
13
Darken your sleep enviroment by using blinds, curtains, or shades. Turn off lights except for a nightlight, if desired. Use eye shades if needed. Darkness helps cue the brain to sleep.
14
Keep your room temperature slightly cool to promote deeper sleep. Too much warm or too cold a room will cause wakefulness. Layers of blankets in winter may work better than one heavy blanket and be more easily adjusted to temperature needs.
15
Check for matters comfort, since mattresses wear out over time. Turn your matters over if there is a "valley" in it, and if needed, purchase a new one or get a topping for it.
16
If your partner is a restless sleeper, snores, or has markedly different sleep needs or schedule, consider sleeing in seperate beds or seperate rooms.
17
If pain is causing sleeplessness, using an over the counter analgesic such as Tylenol or aspirin is more appropriate than sleeping pills.
18
Sex (when physically and emotionally satisfying) can help sleep.
19
Don't be afraid of insomnia; the less you fight, resist, or fear sleeplessness, the more it will tend to go away.
20
Some medications can cause insomnia. If you develop sleeplessness and are taking medication, especially if the problem develops shortly after beginning a new medication, consult your physician or pharmacist.
21
Consult with a physician before taking any herbal or "natural" remedies for insomnia, espceially if you are taking other medications. Over the counter sleeping aides should be used only infrequently or for a brief periods of time. If you are using them regularly, consult with a physician to determine if they are the underlying condition contributing to your insomnia.
http://www.ehow.com/how_2285076_good-night-sleep.html
A guideline to help improve both quality and amount of sleep.
Things You'll Need:
your pillow and bed
1
Go to bed and get up the same time every day, including weekends and holidays.
2
Avoid napping during the day, because this interferes with your ability to get to sleep a night.
3
Exercise during the day, preferably before dinner, for at least half an hour (a brisk walk will do). Finish exercising 2-3 hours before bedtime, this allows your body to "wind down"
4
Avoid heavy meales within 2 hours of bedtime, and avoid going to bed too hungry (a light snack may helo if you eat dinner early in the evening).
5
Avoid liquids within 2 hours of bedtime, especially if you need to get up in the night to urinate.
6
Reduce caffeine and nicotine (both stimulants) as much as possible.
7
Avoid heavy alcohol consumption before bedtime, as it can cause middle of the night wakefulness.
8
Creat a bedtime routine to help yourself "wind down" at the end of the day. Avoid vigorous physical or mental activity, stimulating tv shows, or computer use, loud music, bright lights, etc. Turn the lights lower, take a warm bath or shower, listen to soft music.
9
Don't try to force yourself to sleep. If you are unable to fall asleep within 15-20 minutes, get up and do a relaxing activity such as meditating.
10
Using relaxation techniques at bedtime can help relax tense muscles and calm a racing mind. Try relaxation breathing, positive visualization, progessive muscle relaxtion, or simply counting sheep.
11
Don't do anything in bed except sleep and sex. Bill paying, watching tv, eating, reading, and so on will develop a habit of wakefulness in bed. Turn off the tv in your bedroom at bedtime.
12
Use a "white noise" generator if you have a noisy sleeping enviroment. Try a fan, a machine that generates ocen or forest sounds, or a ticking clock to mask background noise. Ear plugs also may help.
13
Darken your sleep enviroment by using blinds, curtains, or shades. Turn off lights except for a nightlight, if desired. Use eye shades if needed. Darkness helps cue the brain to sleep.
14
Keep your room temperature slightly cool to promote deeper sleep. Too much warm or too cold a room will cause wakefulness. Layers of blankets in winter may work better than one heavy blanket and be more easily adjusted to temperature needs.
15
Check for matters comfort, since mattresses wear out over time. Turn your matters over if there is a "valley" in it, and if needed, purchase a new one or get a topping for it.
16
If your partner is a restless sleeper, snores, or has markedly different sleep needs or schedule, consider sleeing in seperate beds or seperate rooms.
17
If pain is causing sleeplessness, using an over the counter analgesic such as Tylenol or aspirin is more appropriate than sleeping pills.
18
Sex (when physically and emotionally satisfying) can help sleep.
19
Don't be afraid of insomnia; the less you fight, resist, or fear sleeplessness, the more it will tend to go away.
20
Some medications can cause insomnia. If you develop sleeplessness and are taking medication, especially if the problem develops shortly after beginning a new medication, consult your physician or pharmacist.
21
Consult with a physician before taking any herbal or "natural" remedies for insomnia, espceially if you are taking other medications. Over the counter sleeping aides should be used only infrequently or for a brief periods of time. If you are using them regularly, consult with a physician to determine if they are the underlying condition contributing to your insomnia.
http://www.ehow.com/how_2285076_good-night-sleep.html
