Most times we take for granted the importance of sleep, and how beneficial it is for our body in order to feel better and even fight illnesses.
Once in a while, we may have trouble sleeping and most likely because of:
Once in a while, we may have trouble sleeping and most likely because of:
- Stress
- Health Problems & Medicines
- Long work hours/ Shift work
- Light or noise
- Drinking alcohol or eating too close to bedtime
Here are some tips to help you fall asleep, and to stay asleep. For some people these tips may not be enough due to different conditions and situations people may be gong through. Start by following these tips to help your self get more rest and allow your body to recover from your daily activities. Try all these tips together and do not start by taking more aggressive methods such as medication. Sometimes because we tried all these methods at some point we get the impression that they do not work for us, but some times we don’t try them all together or it takes our bodies a couple of days to develop a good sleeping habit.
-Set a schedule.
The body and the brain naturally looks for patterns, establishing a schedule will help your body to naturally fall asleep and wake up naturally at the time you choose. Disrupting our body’s sleep schedule may lead to insomnia.
-Set a schedule.
The body and the brain naturally looks for patterns, establishing a schedule will help your body to naturally fall asleep and wake up naturally at the time you choose. Disrupting our body’s sleep schedule may lead to insomnia.
- Exercise.
- 20 to 30 minutes a day. Exercise often helps with sleep, but it is best to exercise 5 to 6 hours before bed time to allow your Hear rate to slow down.
- Avoid caffeine, especially at late hours of the day.
- Even though some people report not feeling the effects of caffeine, the subtle change in heart rate may be enough to keep you awake.
- Relax before bed.
- Get in the habit of starting a calm routine before bed, such as getting things ready for the next day, reading, or a warm bath.
- Get rid of any lights in your room.
- Things like alarm clocks, smoke detectors, and modem lights can disrupt our sleep and disturbing the production of Melotonin in the body.
- Use ambient noise such as Relax Melodies
- Ambient noise helps mask or cover any external noises that may occur during your sleep time such as a neighbor activating his car alarm when getting home late.
- Continuously drive your attention away from invasive thoughts.
- Just like meditation you avoid fixating in one thought, invasive and recurring thoughts may accelerate your heart rate and disrupt your sleep.
- Go to bed when you start feeling tired.
- When we start feeling sleepy is when our body starts producing Melotonin, you will have an easier time falling asleep.