Better Sleep Tips

The Golden Rules

Better Sleep started this series of sleep tips. Here are more better sleep tips to assure you of a good nights sleep.

1. Stop thinking about sleep.

If you were to single out one main factor responsible for sleep problems in majority of the people, it would be this.  When you are suffering from sleep problems, it’s common to worry about why you are not getting sleep.  This often makes us more anxious making matters worse.

If the same attitude continues every night, the very prospect of going to sleep can cause anxiety and worry.  At any cost, you must realize that worrying about sleep will only make the matters worse.  What really fosters restful sleep is a calm and peaceful mind.

For a week, decide that you are not going to think about sleep at all.  Whether you sleep for 4 hours or 6 hours, just forget about sleep.  When you get up in the middle of the night, just watch your breath and resist all temptations to think about sleep.  Within no time you’ll fall asleep.

This, however, will prove to be a gargantuan task for chronic insomniacs who have been worrying and thinking about sleep when they get up in the middle of the night, for months or even years.  Such may be the conditioning in some cases that as soon as they get up, their mind would already be in overdrive worrying about sleep.

Keep reading for more better sleep tips.

2. Avoid caffeine, alcohol, and tobacco.

cigarette on bed
Cigarette On Bed

Caffeine has been shown to disrupt sleep, even in individuals who don’t think it affects them. The effect of caffeine remains in the body on average from 3 to 5 hours.

Remember that caffeine is not just in coffee but in tea, chocolate, and many sodas (note that a soda does not have to be brown to be full of caffeine - read the labels).  For individuals with insomnia, it is best to avoid all caffeine after lunchtime.

And if you need one more reason to stop smoking, tobacco (nicotine) also has been shown to disturb sleep.  Nicotine can have an arousing effect and therefore make it more difficult to sleep.

Alcohol often is used by insomniacs to help them fall asleep. One old wives’ tale suggests having a glass of sherry before bed to promote sleep.  In fact this is just an old wives’ tale. Alcohol makes you sleepy initially but several hours later when the alcohol wears off, it can cause you to wake up (insomnia).  Therefore if you drink alcohol with dinner, you may be sleepy right after dinner, but several hours later, when it is time for bed, you may be wide awake.

3. Exercise regularly.

As exercising increases alertness and raises body temperature, doing it around 4 hours before time makes the body temperature fall down during sleep, facilitating faster sleep.  However, exercising close to bedtime can stimulate you and disrupt your sleep patterns.

Too vigorous (to exhaustion) exercises must also be avoided. Our body recharges and repairs itself during sleep and the more vigorous and demanding your exercise, the better sleep you need for your body to recharge to its optimum.

Be sure to try these better sleep tips before resorting to over the counter medication.

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Other related pages at Relax and Sleep

Aromatherapy : Cures For Insomnia : Insomnia Cure Bath
Breathing Technique : Deep Meditation Music : Sleep Apnea
How To Fall Asleep : Insomnia Solution : Power Nap

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