Acquiring a restful night of sleep can help us to be pleasant, highly productive individuals. Therefore, here's a number of suggestions to enable you attain an ideal night of uninterrupted sleep:
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1. Avoid drinking tea or coffee late at night
2. Stop smoking – nicotine is a stimulant and so can make it difficult to get to sleep and stay asleep
3. Go to bed at the same time each night so that you set a routine
4. No electronics at bedtime (i.e. cell phones, lap tops, tablets, etc)
5. Use dimmers on your light switches, and dim the lights in the hours before you go to bed to mimic the change from daylight to night time
6. Avoid strenuous exercise in the evening – light exercise with an emphasis on stretching promotes restful sleep
7. Try using affirmations, such as: “I let go of the day, and enjoy restful, peaceful sleep” repeated several times while you prepare for sleep
8. If you can’t get to sleep after a while, get up keeping the lights low and do something boring until you feel sleepy
9. Alcohol may help you get to sleep, but you are more likely to wake during the night feeling thirsty and needing to go to the bathroom
10. Try relaxed breathing: breathe slowly and deeply concentrating on your abdomen rather than your chest
11. Get your allergies checked out, particularly if you wake craving particular food in the middle of the night
1. Avoid drinking tea or coffee late at night
2. Stop smoking – nicotine is a stimulant and so can make it difficult to get to sleep and stay asleep
3. Go to bed at the same time each night so that you set a routine
4. No electronics at bedtime (i.e. cell phones, lap tops, tablets, etc)
5. Use dimmers on your light switches, and dim the lights in the hours before you go to bed to mimic the change from daylight to night time
6. Avoid strenuous exercise in the evening – light exercise with an emphasis on stretching promotes restful sleep
7. Try using affirmations, such as: “I let go of the day, and enjoy restful, peaceful sleep” repeated several times while you prepare for sleep
8. If you can’t get to sleep after a while, get up keeping the lights low and do something boring until you feel sleepy
9. Alcohol may help you get to sleep, but you are more likely to wake during the night feeling thirsty and needing to go to the bathroom
10. Try relaxed breathing: breathe slowly and deeply concentrating on your abdomen rather than your chest
11. Get your allergies checked out, particularly if you wake craving particular food in the middle of the night
13. Try a herbal tea - chamomile, passion flower, lavender flowers or valerian are good, or take a herbal supplement such as scullcap or valerian
14. Put the essential oils lavender and clary sage on your pillow and inhale their soothing vapours as you sleep
15. Try some flower remedies - there are lots of different types. In the Bach flower remedies you might like to try:
‘valerian root’ if you find it difficult to switch off from the day;
‘holly’ if anger and resentment keep you awake;
‘st. john's wort’ for persistent unwanted thoughts;
‘chamomile’ if you wake because of nightmares
16. Try holding your frontal eminences (the bumps on your forehead, about half way between your eyebrows and hairline) if you are awake because of stress
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17. Try taking supplements – magnesium and calcium can work well
18. If you suffer with hot flushes/flashes, try some natural support for your endocrine system at this time. I personally recommend Neways wild yam and chaste berry cream
19. Many alternative and complementary therapists have success with people with sleep problems. Find a local therapist and ask them if they have experience in this field
20. Sleep problems can be a sign of an underlying medical condition (e.g. thyroid problems or depression), so get this checked out with a suitably qualified health professional.
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17. Try taking supplements – magnesium and calcium can work well
18. If you suffer with hot flushes/flashes, try some natural support for your endocrine system at this time. I personally recommend Neways wild yam and chaste berry cream
19. Many alternative and complementary therapists have success with people with sleep problems. Find a local therapist and ask them if they have experience in this field
20. Sleep problems can be a sign of an underlying medical condition (e.g. thyroid problems or depression), so get this checked out with a suitably qualified health professional.
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** KurtMIND's writers and owner(s) may receive compensation for content-applicable placement of certain products and/or services by your clicking on links posted on this blog.**