Tossing and turning, nothing as frustrating as not being able to sleep, Your mind is going over everything that happened today and noises are keeping you awake.
How can you do to get some sleep?
Here are some tips that i find helpful:
- Go to sleep when you're tired and not at a set time. This will reduce the time you spend awake in bed.
- Naps are the enemy. A person with sleep problems are not allowed to have a nap after 3 PM and for no more then 45 min'.
- The bed is designed for sleep and sex only. it is bad to read in bed, eat in bed, watch TV in bed - The bed should stimulate a pavlovian response of fatigue in your body, when you use it only for sleep (and sex)
- Avoid a caffeine and nicotine in the course of at least six hours before going to sleep- as thay are stimulants that interfere with your ability to fall asleep
- Avoid exercise before going to sleep - exercise stimulates the body and that is the last thing you need before you go to bed.
- if you go in bed and find that after fifteen minutes you didn't fall asleep - get out of bed and do something tiring like Sit quietly in the dark or read the manufacturer's instructions for the microwave oven.
- It is important to eat a little something before going to sleep, this will ensures that your stomach will not be empty so you can fall asleep.
- A warm bath before bed time raises the temperature of your body - and makes you sleepy
- Set your biological clock - every morning when you wake up, go out and face the sun for about 15 minutes, this will help your body "set" it's biological clock to Light = awake and as a result of that, darkness = sleepy.
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I hope my tips will help you sleep and I wish everyone a good night.
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