If you’re having trouble getting to sleep, there are several steps you can take to help you get settled down. Read our article and find out more.
Sleep Help – Ideas for when you Can’t Sleep
First off, avoid any sort of stimulants. So, cut out caffeine, nicotine, and alcohol. The first one is a stimulant, and should just be avoided anytime during the evening. With nicotine and alcohol, they will initially calm you down, but their long term effect is to stimulate you and wake you up.
If exercise helps you to unwind, try doing a little bit of a light workout before bed, and then take a warm shower or bath. Science has shown that when people cool down, it helps them to fall asleep. If exercise tends to charge you up, then try things like meditation, some light stretching, listening to soft music or use aromatherapy.
Redecorate your bedroom
Often times your bedroom can be the problem. If you like darkness and quiet and your bedroom is bright and noisy, sleep with be tough. If you can’t sleep pull the shades closed, turn off the TV and/or radio, and make the room as quiet as possible.
On the other hand, if silence is downright deafening to you, then turn on some soft music or something. There are even tapes and CD’s that feature instrumental music with the sounds of nature blended together. This can help you to calm down and relax .
Buy new bed
Your bed can also cause you trouble. If your sheets are too rough, they may be uncomfortable. If your mattress is too firm or too soft it can lead to sleep trouble, as can allergies.
If they trouble you, check on the detergents you use or if you have any pets. If they cause you sleep troubles, then make sure that they stay off of your bed.
Don’t eat before bed time
If you find that your stomach is grumbling as you get ready for bed, this can keep you awake. So, have a
light snack, but avoid eating a very large meal as it will leave you feeling stuffed. Also, don’t drink too much after about 8 pm. If you do, you may have to get up to go to the bathroom in the middle of the night.
A meal made up of fruit or foods like nuts, eggs, juice, milk (especially warm milk), tuna, and a number of others are all great at helping you to settle down to sleep. Many foods like milk contain tryptophan, which is a natural sleep hormone. It is for good reason that there’s an old wives’ tale that says a glass of warm milk before bed helps you to sleep .
Keep your naps short
Another thing to avoid is taking a nap late in the day. If you feel especially tired during the day, try to confine naps to the late morning or early afternoon, and keep the naps short – no more than fifteen to twenty minutes. Late afternoon naps can cut into your regular sleep schedule.
Then there are things on your mind. These days, work can be stressful, people can be worried about finances, personal issues can prey on your conscious and subconscious mind.
If you end up lying in bed thinking about things in your life. the best thing to do is get up and do something about them. Sometimes, something as simple as writing down some notes on the issue that’s troubling you can help to get it off of your mind.
Last resort – drugs
Finally, you can use some over the counter, herbal or prescription medication to help you get to sleep. Chamomile is a natural means of inducing sleep, and makes an excellent tea. Sometimes a simple herbal remedy is enough; if not, an antihistamine can also help. For stronger medications, consult your physician.
So you have quite a few options for sleep help. Some you can quite easily take charge of yourself, others you may have to consult a medical professional on if your need for sleep help persists.