Ways to Waste Less Time in Bed
Here is a list of sleep tips guaranteed to help you get a better nights rest.
- Slow Bed Movements. Instead of tossing and turning in bed, move
around sloooowly if you absolutely have to move around. Frustration
feeds on fast movements. Gentle, slow movements will make you yawn
and feel more tired. Try it!
- Eliminate Negative Thinking. Negative thinking in general (but
in particular negative thinking about not being able to fall asleep)
creates frustration that causes higher brain waves. When your brain
waves are high you are more alert making it practically impossible
to fall asleep. Replace negative thoughts with positive thoughts and
images. Some people find it helpful to say, “Cancel, cancel,” every
time they catch themselves in negative self-talk before substituting
a positive statement.
- Limit time spent in bed. Regardless of how long you slept, don’t
spend more than 8 hours in bed. Get out of that bed! Unless of
course you and your better half have morning activities of some sort
planned (which I do not want to hear about in any way, shape, or
- Reduce intake of stimulants. Avoid stimulants such as caffeine
and nicotine at least 4-6 hours prior to bedtime. Nicotine and
caffeine both speed up brain waves thereby promoting poor sleep.
They can also cause you to have trouble falling asleep and can also
cause more awakenings during the night. A little known fact is that
smokers often experience nicotine withdrawal symptoms during sleep,
which means your body will have more difficulty entering the deep
- Don’t use alcohol to fall asleep. People who are experiencing
difficulties falling asleep often try to solve the problem with
alcohol - the so-called nightcap. Although alcohol initially has a
stimulating effect, that effect is followed by a decrease in the
time needed to fall asleep. However, while alcohol does help people
fall into light sleep, it also robs them of the deeper, restorative
stages that are responsible for restoring your physical energy,
which is likely to have a negative impact on your daily energy
- Learn to Relax or Meditate. Practice breathing exercises such as
abdominal breathing – or consider learning some basic relaxation
techniques. This is an often overlooked sleep tip. No, you do not also have to become an active
yoga enthusiast just because you meditate, and you will be no less
of a man (or woman) for doing so. Listen to meditative slow music.
Buy a meditation CD!
top of Sleep Tips
Other related pages at Relax and Sleep
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Insomnia Cure Bath
Breathing Technique :
Deep Meditation Music :
How To Fall Asleep :
Insomnia Solution :