Sleep can not control at will. What you can do with your desire is to create the atmosphere for a good sleep. Here are some tips to sleep well, you can try them to find what works best for you.
Make sure to wind down an hour or two before going to bed. Try to get away morning chores on time so you do not hurry up in bed. It can be soothing to sit down with a cup of warm milk with honey or chamomile tea. Lie still for a while in a hot bath can also help both body and mind to relax.
Try to slow down the tempo and get a more even rhythm during the daytime. Do not run to different things when it is really not needed.
Try to deal with stress and problems before going to bed. Write down the things you need to remember the next day on a note.
Avoid coffee, tea, soda or energy drink six hours before bedtime. The drinks make it more difficult to calm down. Alcohol can certainly make you fall asleep easier, but sleep is more shallow and more concerned than it would otherwise have been. Try also to reduce the amount of caffeine during the day. There may be more difficult to fall asleep if you’re hungry.
Have dark, cool and quiet in the bedroom. Treat yourself to a comfortable bed.
Have regular times for going to bed. The body’s circadian rhythm is 24 hours and feeling very best of the daily routine. Are you a morning person or night person? Sleep preferably at times that suit your body clock as much as possible. If you feel that the traffic noise or other noise disturb you, ear plugs may help. Ear plugs can be purchased at pharmacies.
If you can not sleep – get up and do something else until you become sleepy.
Focus the mind on the breath – follow your breath all the way up and all the way out. Breathe so that your stomach rises when inhaling – breathing only with the chest tends to be more strenuous.
If it is difficult to sleep – try to accept it instead of looking at the clock every five minutes. Remember that it is unnecessary to be unable to sleep for fear of not being able to sleep!
Exercise regularly – the body needs for recovery makes it easier to get tired and get to sleep.
Practice the ability to relax, either with the help of a physiotherapist or on your own. Listen to soft music or special CDs with exercises that are available including a pharmacy. Try to sit still for a moment and close your eyes before going to bed.
Figure out if there is anything else you can do to ease your bedtime routine, for example, specify a time when the mobile and the computer is turned off for days.
If you missed a lot of sleep – try to avoid putting yourself to sleep during the day. Then it is usually more difficult to find a consistent circadian rhythm.
It is common for people to snore if you are overweight. If you are overweight and think that it affects your sleep, you may want to try to lose weight.
CBT-cognitive behavioral therapy. There are self help books on sleeping disorders based on CBT. You can also select a CBT-oriented treatment programs on the web.
Medical treatment
Contact your doctor if you have had problems with stress and sleep disorders for a long time. Chronic insomnia often results in lower quality of life and it is important to get help.
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