Everyone of us, at one time or the other has been pestered by sleep problems. Sleeplessness could be transient and short-term or chronic. When it becomes a chronic problem it takes the form of insomnia and requires special attention. The first noticeable signs of poor sleeping habits are dark circles under the eyes pale skin, hair loss. Getting enough sleep is a must. Without proper sleep, your mind does not work as clearly and efficiently. You feel drained physically and mentally. Exactly how much you need to sleep depends on your own individual internal system. While some can do with 4-5 hours; most of us need 7 to 9 hours of sleep. But instead of reaching for a pill or a glass of wine, it’s wise to try out these time-honoured remedies and lifestyle changes.
* See a doctor to find out if you are suffering from any physical or psychological ailment like depression, which may be the root cause of your insomnia.
* Regular exercises are a must for a good sleep. But don’t overdo it.
* Try to relax in the last hour or two before bedtime. Do not do any stimulating, tiring or exciting work at that time. If you have a favourite relaxation exercise, do that instead.
* Get your internal clock in good working order. Start by keeping a fixed time to go to bed every night. Get up at the same time everyday, even if you went to bed late, did not sleep well or want to sleep in. Getting up at the same time is an important part of getting your internal clock to work properly. When you get your internal clock to function well, it will make you sleepy at bedtime and wake you up at the proper time every morning.
* If you want to take an afternoon nap, do not let it last more than 20 to 30 minutes. If you nap longer you may have trouble sleeping that night.
* Soak in a warm, relaxing bath before going to bed, or drink a glass of warm milk. The tryptophan in milk elevates the important chemical serotonin in the brain, with the result that you fall asleep naturally and quickly.
* Don’t eat a heavy meal in the evening, especially late in the evening
* Don’t drink any alcoholic beverages after your evening meal. Also don’t drink any tea, coffee or colas late in the day. Especially if you are sensitive to caffeine, avoid it completely.
* Don’t worry about not going to sleep. As a matter of fact don’t worry about anything, just tell yourself that you will deal with it in the morning only with a fresh mind.
* See a doctor to find out if you are suffering from any physical or psychological ailment like depression, which may be the root cause of your insomnia.
* Regular exercises are a must for a good sleep. But don’t overdo it.
* Try to relax in the last hour or two before bedtime. Do not do any stimulating, tiring or exciting work at that time. If you have a favourite relaxation exercise, do that instead.
* Get your internal clock in good working order. Start by keeping a fixed time to go to bed every night. Get up at the same time everyday, even if you went to bed late, did not sleep well or want to sleep in. Getting up at the same time is an important part of getting your internal clock to work properly. When you get your internal clock to function well, it will make you sleepy at bedtime and wake you up at the proper time every morning.
* If you want to take an afternoon nap, do not let it last more than 20 to 30 minutes. If you nap longer you may have trouble sleeping that night.
* Soak in a warm, relaxing bath before going to bed, or drink a glass of warm milk. The tryptophan in milk elevates the important chemical serotonin in the brain, with the result that you fall asleep naturally and quickly.
* Don’t eat a heavy meal in the evening, especially late in the evening
* Don’t drink any alcoholic beverages after your evening meal. Also don’t drink any tea, coffee or colas late in the day. Especially if you are sensitive to caffeine, avoid it completely.
* Don’t worry about not going to sleep. As a matter of fact don’t worry about anything, just tell yourself that you will deal with it in the morning only with a fresh mind.
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Great post Will definitely try to get a good sleep though this heat is not helping.
ReplyDeleteSome of the major health benefits of good sleep are as below –. A proper sleep is necessary for good eye sight (vision). If you do not sleep properly at night then you will have defective vision. Emaciation, weakness, impotency, sterility, lack of knowledge and death may be result of poor sleep. A good night sleep strengthens the presence of your mind and consciousness. It makes you feel energized and physically more alert. It enhances your memory and learning capacity. Getting adequate sleep will help you remember and process things better. Good sleep strengthens your immune system and makes you less prone to various illnesses. It reduces stress, tension and anxiety. A proper sleep allows your body to rest and relax. When your body lacks sleep it goes into a state of stress. Good night sleep helps to lose weight. Sleep deficient individuals are more likely to be overweight or obese. Good night sleep keeps your heart healthy. Lack of proper sleep has been associated with increasing blood pressure and cholesterol levels, both risk factors for heart attack and stroke.So, getting adequate night sleep is important to your well being in achieving a healthy lifestyle
ReplyDeleteSleep recharges and repairs our body and keeps our immune system functioning well Brain, blood, skin and muscle regeneration take place while we sleep Sleep helps reduce stress and anxiety People who get seven hours of more of sleep a night are less likely to be overweight
ReplyDeleteSleep on your back. While sleeping on your stomach may be comfy, it can be causing you to get some unwanted wrinkles. Sleep lines form when you lie on your face and over time they can become permanent. Try sleeping on your back at least for part of the night.
ReplyDeleteSleep recharges and repairs our body and keeps our immune system functioning well
ReplyDeleteBrain, blood, skin and muscle regeneration take place while we sleep
Sleep helps reduce stress and anxiety
People who get seven hours of more of sleep a night are less likely to be overweight
The atmosphere of the bedroom must be cool and calm. One should keep the bedroom dark with dark fabric of windows. If it is not possible, one can try dark eye shades. Do not make a noise in bedroom. Sounds in bedroom must be consistent and low. Do not keep computers and TVs in the bedroom for receiving beauty sleep. One must make a bedtime routine.One should cleanse the face with a gentle cleanser before going to bed at night.
ReplyDeleteQuality, deep sleep promotes your body's release of growth hormone, which helps to melt fat and aid muscle development. Besides sleep for at least 6-7 hrs per day is a complete essential to provide body physical and metal rest from day to day worries . While we rest or sleep every cell of the body gets rejuvenated from the stress of life ,putting us back on the right track.
ReplyDeleteAn unhealthy diet has been found to promote sleeplessness which causes pale skin. Foods that are processed, contain large amounts of sugar, hydrogenated oils, caffeine and alcohol should be eliminated from the diet. A diet rich in organic, raw fruits and vegetables such as leafy greens, carrots, cucumbers is important because they are an excellent source of essential cleansing nutrients like vitamin A (promotes healthy eyes), B Complex (promotes sound sleep when taken before evening) and vitamin c( strengthens blood vessels).
ReplyDeleteDon't drink caffeinated beverages after 5pm
ReplyDelete*Shut down all electronics: cell phone, Blackberry, TV, computer at least thirty minutes before lights outConsider keeping a journal on your nightstand to jot down any concerns or things to remember, so you can clear your mind .Get under the covers 20-30 minutes early every night of the week. This amount of time will accumulate and help you get a lot of extra beauty rest over time.
1 Start counting from 9999 to 1 i.e 9999, 9998, 9997...1 in your mind after closing your eyes on your bed. Don't think about sleep during this process.
ReplyDelete2 Jogging 2 to 4 Kms daily.
3. Exercise daily
4. Cycling 5 to 10 kms.
5. Positive thinking and nothing is impossible
And the best and easy method is -----
6.Gyan Mudra - Touch your upper part of thumb and its nearest finger for more & more times while walking, on bed. Within two or three days you may sleep and all the related problems may be cured. Gyan Mudra is best.
. Anyone who’s suffered through sleepless nights can attest to the fact that lack of sleep often results in puffiness or dark circles or bags under the eyes. Make sure to get your seven-to-eight hours, so you can wake up looking fresh and rested. As an extra bonus, studies have shown that getting enough sleep can actually make you smarter…and that’s always a beautiful thing.
ReplyDelete8 hrs sleep is optimal bt the earlier u go 2 bed, more rejuvenated u’ll feel
ReplyDeleteThe best thing to do when you feel that you are forcing your eyes shut is just relax. This is something that takes a lot of practice to perfect. You have to be conscious enough to know that it is actually happening until you will eventually fall asleep. I know this sounds crazy, but when you put internal stress around your eyes at night, you will see the results the very next day. Have you ever had someone tell you how tired you look? It always shows around your eyes. Remember relax, just relax. Amazing, huh? Try it and you too will see the amazing results!
ReplyDeleteInsomnia can also create a physical change in your body. You would feel weak and would lose weight because of lack of sleep and rest. Your eyes would also begin to form dark circles that can really be unattractive.
ReplyDeleteIn our packed schedule, we should do whatever little we can to enjoy a sound sleep. When you go to bed, be absolutely relaxed. Do not worry about anything; leave all your worries at your workplace itself. When those thoughts about that irksome boss trouble you, think of something that gives you pleasure and sleep will be there to enfold you in its arms.
ReplyDeleteA bit of exercise and good sleep are essential too, not just for skin care but for your health as a whole. Lack of sleep can lead to formation of wrinkles below your eyes and lack of exercise can cause your skin to slack. Moreover, exercise and sleep also help in beating stress. So besides being a skin care tip, this is also a health care tip
ReplyDeleteIT is' true that sleep enhances our Beauty
ReplyDeleteChange your pillowcase often.
ReplyDeleteProtein is the richest content of tryptophane. Easily digestible bed-time snack like fish, cottage cheese, yogurt or even glass of milk (can be soy) usually do the trick for me.
ReplyDeleteSoups and stews–particularly those filled with fiber-rich veggies and legumes–and low-fat casseroles are much more calming and relaxing than seared meats and hot, spicy foods because when you cook something for a long time, the cooking process acts almost like our own digestive system
ReplyDeleteOVAL TINE!!! What a great warm drink to have before bed. It can be mixed with milk or soya milk and is gentle on the tum, if milk or soya is also easy to digest
ReplyDeletefoods containing carbohydrates will help you sleep better
ReplyDeleteKeep your sleep routine consistent, going to bed and rising at the same time every day
ReplyDeleteAvoid caffeine consumption after noon. And remember that’s not just soda and coffee. Chocolate contains caffeine as well.
ReplyDeleteOne of the most important and difficult parts of allowing sleep chemistry to return to normal is avoiding excessive stimulation during the day. This means decreasing daily stress and stimulation as much as possible. Regular practice of meditation and relaxation techniques several times daily is vital for relaxing an over-stimulated nervous system. A brief “power nap” midday calms the mind and body, allowing for better sleep at night
ReplyDeleteWash your face daily before sleep.
ReplyDeleteSleep is when the body heals and renews itself.
ReplyDeleteHere are some things you can do to help you sleep better:
ReplyDeleteGo to bed and wake up at the same time every day, including weekends, even if you didn't get enough sleep. This will help train your body to sleep at night.
Develop a bedtime routine. Do the same thing every night before going to sleep. For example, take a warm bath and then read for 10 minutes every night before going to bed. Soon you'll connect these activities with sleeping, and doing them will help make you sleepy.
Use the bedroom only for sleeping or having sex. Don't eat, talk on the phone or watch TV while you're in bed.
Make sure your bedroom is quiet and dark. If noise is a problem, use a fan to mask the noise or use ear plugs. If you must sleep during the day, hang dark blinds over the windows or wear an eye mask.
If you're still awake after trying to fall asleep for 30 minutes, get up and go to another room. Sit quietly for about 20 minutes before going back to bed. Do this as many times as you need to until you can fall asleep.
Drink plenty of water before ending your night, try and stay away from cigarette smoke, and avoid cheap liquor. And if all else fails, don’t drink so much.
ReplyDeleteI just drink a coke and go back to bed. Seriously, sleep that crap off.
ReplyDeleteDoxylamine will put you to sleep quickly and will keep you asleep.
ReplyDeleteTry listening to music, or reading a good book or exercising before you go to bed. Okay.
ReplyDeletethey say that just laying there being calm actually
ReplyDeletelets you get some of the rest you need.
but try taking a hot shower befor bed and using like
a lavender body wash, try some soothing music to
fall asleep to.
Having a good night’s sleep allows the body to rest and to recharge.
ReplyDeleteTry uFresh Complete Herbal Supplement. It works great for me. I had trouble sleep for years. This stuff works and gives me a lot of energy too....
ReplyDeleteSleep problems are one of the symptoms of a deeper disturbance. You won't be able to sleep if you're not tired or if your mind is too busy "thinking". If this continues, you may want to see a TCM practitioner or a homeopath. Either one can fix the problem.
ReplyDeleteRemember how bright eyed you looked when you used to constantly get enough sleep, and weren’t torturing your skin with alcohol, smoke and make up
ReplyDeleteThe most effective trick is to go to bed early and develop a health sleep routine. The growth hormone is released naturally by your endocrine system during the initial hours of sleep. So by ensuring you get a good night sleep you’ll optimize the release of HGH and increase tissue growth and repair. If you aren’t getting enough sleep, you’re actually inhibiting the release of HGH and thus the growth of your muscles.
ReplyDeleteTry drinking milk or try not to think so much, think about how you need sleep or perhaps put some peaceful music on, waves, waterfalls and etc.
ReplyDeleteSleep deprivation for extended periods of time can even cause hallucinations and paranoia-which in some cases
ReplyDeletewhen you don't sleep enough your brains can't rest.
ReplyDeleteIn your sleep the stomach work alot, all the blood used for this isnt availible (its used for your muscles etc.)
When this not-sleeping get extreme , stress will build up and you can get ventricular ulcer
First, this may sound really silly, but I always fall asleep easier when I'm not trying hard to sleep. Letting my mind wander always helps.
ReplyDeleteWhat do you do during the day? If it is something monotonous such as working at a computer or something, I'd understand how you'd have trouble sleeping.
Exercise vigorously, or do manual labor of whatever kind you can manage! The tiredest I have ever been and the best I have ever slept is when I was running in the morning and evening, giving myself a good hard workout, and chasing after kids and doing chores all day in between. Cut all the caffeine and unneeded sugar out of your diet...I know you said you tried temperature variations, but I always get sleepy when the room is a tiny bit warmer than it needs to be...put on a movie you've seen a million times and turn the volume way down low...read a book that is a little bit heavy reading and read it laying down...never fails to make my eyes droop. :) I have heard that foods like turkey and milk are natural sleep inducers...maybe make yourself a hearty sandwich and eat it right before bed? Full tummy also makes me sleepy
An iron deficiency could cause sleep trouble. So get a check up and if there’s a problem, iron supplements can help balance out your system so it doesn’t affect your sleep.
ReplyDeleteSleep restores, rejuvenates and energizes the body and brain. Our immune systems are recharged, cells grow and repair themselves, and our bodies conserve energy.
ReplyDeleteTry not to drink fluids at least two hours before bedtime as a full bladder can interfere with sleep.
ReplyDeleteTry to exercise 20 to 30 minutes a day but not right before bedtime. For maximum benefit, exercise at least three hours before going to bed, especially if you are the type of person who becomes more alert with exercise.
ReplyDeleteDon’t go to bed feeling hungry, but don’t eat a big, heavy meal right before bedtime. For a light snack before bedtime, carbohydrates or dairy products (e.g. non-chocolate cookies or crackers and milk) are best .
Don't take pills those can be addictive. Don't watch tv or go on the computer before going to bed. They are stimulants and will make it further impossible to fall asleep. Turn off all lights and eliminate all noises. Make sure your in a comfortable position in bed and take off any uncomfortable clothes (if they are tight or long) try not to open your eyes, it will extend the amount of time you spend just laying there. Go to youtube and type in "Sleep Music" soothing sounds will make your eye lids heavier thus making it easier to sleep. Don't eat anything at least 2 hours before going to bed. Don't exercise neither as this will get your blood pumping and make it harder to fall asleep. Also, when your closing your eyes try to focus on the color you see, Black. Or think of a peaceful place or environment. This will make it easier to fall asleep.
ReplyDeleteWarm milk, Chamomile tea, 5-HTP, Valerian and Melatonin are all supposed to help
ReplyDeleteValerian root is generally applied as a sedative. But it has also yielded good results in reducing stress, anxiety levels, agitation and other mental disturbances. It is also advantageous to the fact that it helps to fall sleep in less time and promotes sound sleep in spite of a disturbed mind.
ReplyDeleteHops, the herb is an active ingredient found in beer that also aids in sleeping. The herb can be taken as tea or mixed with other herbs to get the best results.
ReplyDeleteChamomile herb if taken as tea helps in promoting sleep. It improves sleep patterns and does not have any addictive effect.
ReplyDeleteinadequate sleep can cause dark circles, and unfortunately you have to follow a really good sleeping schedule to get even a little bit of improvement. In addition to good rest, I would recommend investing in a gel eye mask that you can cool and place on your eyes from time to time; it would definitely help reduce the puffiness/bags.
ReplyDeleteFor immediate results, try a little bit of salmon concealer under your eyes, and blend it well, finishing off with some foundation. This can definitely boost your look temporarily while you try to eliminate the problems permanently.
The concept of sleeping in on the weekends is actually detrimental to your health, so consider maintaining a regular morning routine no matter what day of the week it is and also taking a good quality health supplement to balance your mood and to enhance your concentration as they will set the quality of your sleep.
ReplyDeleteSet the mood for a comfortable sleep atmosphere. Prepare your body for relaxation. Use colors to stimulate calmness and relaxation
ReplyDeleteUnderstand the importance of exercise. Use music and other relaxation techniques
Relieve your mind of anxiety and worry. Discover the importance of reducing stimulants. Use herbal teas and warm drinks to promote relaxation. Use herbs and vitamins to promote natural sleep
Try this breathing technique when you first get into bed:-- Take a deep breath. Breathe in through your nose and visualize the air moving down to your stomach. As you breathe in again silently count to four. Purse your lips as you exhale slowly. This time count silently to eight.
ReplyDeleteRepeat this process six to ten times.
Try the following relaxation exercise before you get into bed:-- Lay on your back on the floor with your feet slightly apart, your hands by your sides, and your palms turned upward.
ReplyDeleteClose your eyes and concentrate on every part of your body. Begin at the top of your head and work your way down to your toes.
Start by feeling your forehead tense, then your eyes, face, and jaw. Tense and release each muscle group, such as your shoulders and neck. Give attention to each area of your body from the top of your head, down through the trunk of your body, down along your legs, and ending at the tip of your toes. Stay in this relaxed condition for a few minutes. Concentrate on your breathing and let all worry and stress dissipate from your mind and body. Make sure that your breathing comes from deep in your stomach and flows slowly and evenly. Stretch slowly before standing.
The above exercise will tell your body and mind that it is okay to settle down, leaving behind thoughts of worry, fear, and stress.
Physical activity throughout the day helps significantly.
ReplyDeletePut lots of sheets on your bed and get comfortable. Clear your head. White noise also helps. Try putting a small fan in your room or a white noise machine. It might be annoying for a while, but once you get used to it it makes sleeping easy and your dreams tend to be better
ReplyDeleteTry not to exercise or eat right before you sleep. Eating causes blood to be pumped more faster to help with the digestion process. Exercising can cause your blood to also pumped faster to deliver the necessary amounts of oxygen to the muscles. Both of these can hinder your ability to sleep. But if you do eat or exercise, try and wait 20 or 30 minutes before sleeping.
ReplyDelete- An hour (more or less), before you go to sleep, try to relax your whole body. Try watching T.V or read a book to tire your eyes. Once your eyes feel heavy or tired, go to sleep then.
-Try not to do any mental activities, like math, crosswords, etc. This will get your mind stimulated, which will make it hard for you to sleep.
Don't think about not being able to sleep cause it just worries you. To help me sleep, when I'm lying down i tense all my muscles up really tight and then relax them really slow. And also if you start at your feet, and let all your muscles completely relax then it does the trick, i usually never get passed my thighs! You could probably invest in some sleeping pills too, or read a book. Just the main thing is don't stress about it and get it out of your head that you can't sleep or you will be up for hours!
ReplyDeleteRead a noveL
ReplyDeleteDo not take sleep medication unless you are preparing to go to bed. Sleeping pills do cause drowsiness and can decrease your attention to detail. Never attempt to drive after taking a sleep medication. Complete all
ReplyDeleteevening errands before medication is taken.
Most people fall asleep faster on one of their sides. Whatever way you feel comfortable with. You can prepare for sleep by walking, or doing some activity 1-2 hrs. before bedtime. Then drink some milk, take a warm bath, and read before going to bed.
ReplyDeletenot only the body but the brain is more relaxed
ReplyDeleteSome light exercise at bedtime often helps you to relax, unwind and switch off and that often helps you to sleep better.
ReplyDeleteSleep is an essential element to any anti-ageing regimen. A good night’s sleep makes you look radiant and youthful. It erases the lines that lack of rest etches in the face. When you sleep, your cells self- repair and your body releases 2 essential youth hormones: the Growth Hormone (HGH) and Melatonin. They both play a major role in improving the skin and rejuvenating the body. They are also know to boost the immune system.
ReplyDeleteYou need to get sufficient sleep to ensure that your body is rested and your muscles have recovered sufficiently before starting the next exercise session.
ReplyDeleteBest way to help you sleep at night, drink one glass of milk before bedtime because it contains tryptopan that stimulates sleepiness. Have a gentle back massage or back rub and do some of your routine that helps you sleep easily.
ReplyDeleteThink happy thoughts when you go to bed. Avoid thinking of anything that will cause you stress, worry or make you sad. These things encourage insomnia.
ReplyDeleteHow many hours of sleep do you get, on average, each night? I need at least 6 to function.
ReplyDeleteUsing visualization is a proven method to help you relax and fall into a deep and restful sleep.
ReplyDeleteLike essential oils, music is another great way to calm the senses and prepare the body for restful sleep
ReplyDeleteHave you analysed your Lifestyle to see what it is that is causing you to sleep at irregular times i.e. stimulants like caffeine, smoking, excessive sex etc. One or all of these things can be causing this condition of mental and physical unbalance resulting in unnatural habits.
ReplyDeleteNatural Ways to Help You Sleep
ReplyDeleteKeep Your Workspace Separate from Your Room,Aromatherapy,Wear a Sleep Mask and chamomile tea
I do two things to prevent it. One thing I do is set myself a time to go to bed, and stick to it. So if I want to be in bed by 11, i make sure that I am logged off by 10.30 - if I am sleepy and not online, i find it much easier to just head for bed
ReplyDeleteThe other thing i do, is to just not switch on the computer at all lol
Avoid heavy meals late in the evening. While a light snack before bedtime can help promote sound sleep, avoid large meals.
ReplyDeleteAvoid stress and worries at bedtime. Certain activities, such as listening to soft music, reading, or taking a warm bath, are great ways to fall asleep.
ReplyDeleteMaintain a dark, quiet and cool room to sleep in. A slightly cool room and keeping your bedroom dark are great ways to fall asleep. That’s because it matches what occurs deep inside the body, when the body’s internal temperature drops during the night to its lowest level. In addition, light – strong light, like sunlight – is the most powerful regulator of our biological clock. The biological clock influences when we feel sleepy and when we are alert
ReplyDeleteTo sleep better just relax and switch off, if you can.
ReplyDeleteIf you are having trouble switching off at bedtime some light exercise (for example, push ups or sit ups) at bedtime often helps you to relax, unwind and switch off and that often improves your sleep. Strenuous exercise at bedtime is likely to ruin your sleep.
Common sleep aids include warm milk, Chamomile tea, 5-HTP, Melatonin and Valerian.
Reverse psychology (tell yourself you are NOT going to fall asleep). Count sheep (I'm serious, It works. Imagine sheep jumping over a fence, and then all your attention is on that, and not how much time is passing). Listen to calming music, and just concentrate on the notes. Turn your clock away from your line of sight so you can't be frustrated by the time. Get a better pillow, maybe. Or a better mattress. If you can't sleep, a mattress that better suits your needs would be a great investment. Try calming down before you go to bed, by taking a warm bath, dressing, then hopping in bed. Don't take naps during the day. If all else fails, just take a benedryl.
ReplyDeleteDon't stay on the computer. The light of the screen is bad for a good sleep. Go take a walk, you can run too, and when you're home,layer up and breath slowly. You can also drink a hot milk and read a little bit A READ BOOK, not internet stuff
ReplyDeletelay in bed and just clear your mind. just picture everything black, even if you have to say to yourself over and over clear your mind. just don't think of anything else but blackness. it works for me sometimes
ReplyDeleteDo not use the computer right before your going to sleep....
ReplyDeletehot milk does it too!! ohh and read a book :)
Make the room completely dark. Put the AC on and Meditate, focus on your breath and try to breath slowly and deeply, only lthinking about your breath and nothing else. Your thoughts might be keeping you up. Quiet them
ReplyDelete1) try going to bed 30 minutes earlier every night.
ReplyDelete2) breathe in and out slowly
3)imagine yourself in a peaceful place (like the beach)
4) count back and forth to 100
5) tell yourself your relaxedd
Go to bed at the same time every night. Practice nighttime relaxation routines, such as muscle relaxation or meditation.
ReplyDeleteavoid things that stimulate you like computers, TVs, i Pod/i Phones etc. before sleeping
ReplyDeletethe most important concern your pillow and mattress .. Pillows and other traditional materials with the wings of sleep during the shift and do not always support your neck is stuffed. This is a very easy to rest your neck during the night to support is important. Spinal alignment and great for the rest, you should try a memory foam pillow. Memory foam pillows for your body size and adjust according to your sleep patterns
ReplyDeleteDo relaxing things working up to the time you want to go to bed. Don't get online. Don't play video games. You can read, but don't read anything absorbing. If possible look for one of your mom's harlequins or something. If she has those. They always bore me to sleep.
ReplyDeleteI do these things to relax. (Dont Laugh, some of my strps are stupid!)
ReplyDelete1. I take a warm shower
2. i have a snack, like warm cookies, with milk, or something warm.
3. i wash my face and brush teeth
4. i get in bed, and make sure im super comfy, like warm, or cool, and i usually sleep in a loose gown, or nude.
5. I turn on music r my own cd i make that has educational info that gets in your head so that you dont have to study during the day. (seriously works)
6. I have a lavender spray i use if all else fails
Common sleep aids include warm milk, Chamomile tea, 5-HTP, Melatonin and Valerian.
ReplyDeletehave always had a really hard time sleeping, but then I discovered guided meditations!
ReplyDeleteIf you have bananas and milk, warm up the milk with mashed bananas in it. Warm milk and bananas contain l-trytophan which helps with sleep. If you want to make it a little more tasty, add a little honey and cinnamon.
ReplyDeleteget off the computer!! The light is disrupting your cycle and making you more awake. Turn off all electronics..tv, phone, computer. If you have to, read a book in dim light to help relax you.
ReplyDeleteGo to bed half hour before you're usual bedtime, and read a book. That will give you transition time to fall asleep.
ReplyDeleteYou should drink something warm before you go to bed then just close your eyes and u will probably fall asleep but if that doesn't work then you should talk to a doctor.
ReplyDeleteturn off all computers and things that will distract you.
ReplyDelete-take a hot bath
-get a hot coco
-listen to relaxing music on your ipod
-read
-change positions
-change the temperature of your room
Try to make a list, your mind will eventually go blank and youll fall asleep, it works. list all the places youve been, All the watersildes youve been down, how many people you know, how many names(boy/girl two lists) you can think of Hope it worksIf not then imagine your floating or falling into a giant pool
ReplyDeletesleep ten minutes earlier and just take a shower
ReplyDeleteMassage therapy induces a sound sleep for some days. Regular massage relieves mental stress.
ReplyDeleteTurn off tv.
ReplyDeleteTurn of computer.
Do not listen to music.
Take melatonin.
Some Natural Remedies For Insomnia and Sleep Disorders Include
ReplyDeleteAromatherapy.
Herbs.
Vitamins and Minerals.
Some suggestion
ReplyDeletedeep breathing
progressive muscle relaxation
meditation
visualization
yoga
tai chi
The more you think about not falling asleep the more you won't. It's like telling yourself you can't. Focus on being comfortable, take a hot bath and make your bed as comfortable as possible.
ReplyDeleteList of ways to fall asleep faster
ReplyDelete-Drink warm milk before sleeping
-Count sheeps
-Meditate, don't have to cross leg just concentrate on relaxing
-exercise during the day
--eat more vegetables
Sleep is very very important. If you sleep less than 7 hrs a nite, you will enjoy life less. You will miss the joy and bounce of experiencing each day with a full night's rest behind you. Many many people in America suffer from sleep deprivation and go thru the paces each day feeling like sh*&%t
ReplyDeleteThere's a good chance your memory problems relates to lack of sleep. Recent scientific research suggests that a majority of the elderly's problem with memory is due to their sleeping shorter hours rather than old age itself.
prayer and a clear conscience usually does the trick
ReplyDelete1. While you sit on the side of your bed, rub the bottoms of your feet in a circular motion, fifty times or more for each foot. You should start to yawn after about 25 circles.
ReplyDelete2. Rub Peace and Calming therapeutic grade oil on the bottoms or your feet right before going to bed.
If you do both of these, you should fall asleep quickly and sleep soundly.
To keep quiet. Turn off the TV and radio, to improve the quality of sleep for quiet is very beneficial.
ReplyDelete. Comfortable bed. A comfortable bed to provide you with a good morpheus space. In addition, you have to decide whether the bed is enough capacious.
. A bath before bedtime. Before going to bed of a hot bath can help you relax muscles, and can make you sleep better.
An eight-hours sound sleep will help your body to replenish, regenerate and rejuvenate itself. Take rest at the end of the day. Do not skip sound sleep, as a restless mind often affects the overall health.
ReplyDeleteProper sleep is required for a health and healthy mind. At least 8 hours of sleep is must for you to keep your self active and fresh next day.
ReplyDelete