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21 March 2010

Tips for better Sleep !

hey peeps, 

So spring is almost here and if like millions of other Americans, I often have trouble with insomnia — either I can't fall asleep, or I awake prematurely and am unable to get back to sleep. The following sleep tips, compiled from various sources, may prove helpful to some of my fellow insomniacs.
  • Only use your bed for sleeping or having sex, not for reading, doing paperwork, watching TV, snacking, or making phone calls.
  • If you've been lying in bed but are beginning to fear you're not going to drop off, try some of these techniques: Count sheep or count backwards from 100 (one of my favorites) to stop yourself from thinking about the problems of yesterday or tomorrow; breathe deeply for awhile; or visualize some peaceful place.
  • If you can't get to sleep after lying in bed for 30 minutes or more, get up for awhile. What to do? Try reading something incredibly boring.
  • Develop a bedtime routine.
  • Keep regular bedtime hours.
  • Before bedtime, avoid tobacco and caffeinated beverages (not just coffee, but other drinks like tea, cola, and Dr. Pepper).
  • Avoid alcohol right before bedtime — a nightcap might get your mind fuzzy enough to put you to sleep, but such sleep may be interrupted by periods of awakening. By contrast, the stress-lowering effect of a drink with dinner may help to promote sleep later.
  • Avoid naps 
  • Try to get up at the same time every day rather than sleeping in on weekends.
  • Exercise every day, but not shortly before bedtime since exercise gets the adrenaline going.
  • If you use an illuminated clock for a wakeup alarm, place it where you can't keep looking at it to check the time.
  • Buy a firm mattress and keep your bedroom well ventilated (a cool temperature works best for me).
  • And you might also try some of these: a warm bath, warm milk, light bedtime snack, massage, or quiet music (which turns itself off automatically).
  • Use earplugs for extreme quiet.
  • If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn't contain caffeine).
  • Avoid stimulating reading or television shows late at night.
Until da next Tyme

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