Set a schedule
Go to bed at a set time each night and get up at the same time each morning.
Disrupting this schedule may lead to insomnia. Sleeping in on weekends also
makes it harder to wake up early on Monday morning because it re-sets your
sleep cycles for a later awakening.
Exercise
Try to exercise 20 to 30 minutes a day. Daily exercise often helps people
sleep, although a workout just before bedtime may interfere with sleep.
For maximum benefit, try to get your exercise about 5 to 6 hours before
going to bed.
Avoid caffeine, nicotine, and alcohol
Avoid drinks that contain caffeine, which acts as a stimulant and keeps
you awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal
teas, diet drugs, and some pain relievers.
Smokers tend to sleep very lightly and often wake up in the early morning
due to nicotine withdrawal. Alcohol robs people of deep sleep and rapid
eye movement (REM) sleep and keeps them in the lighter stages of sleep.
Relax before bed
A warm bath, reading, or another relaxing routine can make it easier to
fall asleep. You can train yourself to associate certain restful activities
with sleep and make them part of your bedtime ritual. |
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Wake up with the sun
If possible, wake up with the sun, or use very bright lights in the morning.
Sunlight helps the body’s internal biological clock reset itself
each day. Sleep experts recommend exposure to an hour of morning sunlight
for people having problems falling asleep.
Don’t lie in bed awake
If you can’t get to sleep, don’t just lie in bed.Do something
else, like reading, watching television, or listening to music, until
you feel tired. The anxiety of being unable to fall asleep can actually
contribute to insomnia.
Control your room temperature
Maintain a comfortable temperature in the bedroom. Extreme temperatures
may disrupt sleep or prevent you from falling asleep.
Get a little help from nature
Try drinking some warm milk before bedtime, this has traditionally been
used to help promote a good night’s rest.
See a doctor if your sleeping problem continues
If you have trouble falling asleep night after night, or if you always
feel tired the next day, then you may have a sleep disorder and should
see your GP. Most sleep disorders can be treated effectively, so you can
finally get that good night’s sleep you need and wake up feeling
refreshed and revitalized.
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