If you are having sleep problems, whether you are not able to fall asleep, wake up too often, don't feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try this following tips.
1. Avoid before-bed snacks, particularly grains and sugars
This will raise blood sugar and inhibit sleep. Later, when blood sugar drops to low, you may wake up and not be able to fall back asleep.
2. Sleep in complete darkness or as close as possible
If there is even the tiniest bit of light in the room it can distrupt your circadian rhythm and your pineal gland's production of melatonin and seratoin. There also should be as little light in the bedroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.
3. No TV right before
Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also distruptive of pineal gland function for the reason of above.
4. Wear socks to bed
Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of body.
5. Eat a high-protein snack several hours before bed
This can provide the L-tryptophan need to produce melatonin and seratonin. Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.
6. Reduce or avoid as many drugs as possible
Many medications, both prescreption and over-the-counter may have effect on sleep.
7. Avoid caffeine
A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long affter consuming. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contains caffeine.
8. Avoid alcohol
Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
9. Avoid foods that you may be sensitive to
This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.
10. Don't drink any fluids within 2 hours of going to bed
This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
11. Take a hot bath, shower or sauna before bed
When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep.
12. Keep your bed for sleep
If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
13. Go to the bathroom right before bed
This will reduce the chances that you'll wake up to go in the middle of the night.
14. Put your work away at least one hour (but preferably two or more).
This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadline.
HAVE A NICE DREAM....ENJOY YOUR BED;-)!
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