10 Easy Ways "How -To Get To Sleep"
Simple insomnia tips might just get you that good nights sleep that you need.
Too little sleep is a great cause of stress. Don't we all know that? The less we are able to sleep, the more stressed we become about not sleeping - one vicious circle...
Try these natural tips for getting to sleep before resorting to medication. But always remember that a medical check-up is advised for any health problem that you are concerned about.
- If You Can’t Sleep – Get Up.
Don't lie awake trying to get to sleep for any longer than 30 minutes. Get up. Do something quiet and non-stimulating. When you feel tired again, go back to bed.
- Listen to Music
Soft, soothing music can lull you to sleep. There are CD’s designed for that very purpose. Some are music especially composed for relaxation, others have simple sounds like waves rhythmically breaking, or the steady pattern of a heartbeat. Of course, you need a CD player that will automatically turn off. If you have to get up and turn it off at the end, you will have to start all over again.
- Have a Warm Bath
It's a great way to relax your body. Don't overdo it though - you merely want to relax your body, not exhaust it. Use bath salts, or throw in Epsom salts and baking soda—one cup of each. These will relax you and also help remove toxins from your body.
- Drink Herb Tea
If you don't like milk—or are avoiding dairy products—try a cup of hot camomile, catnip, anise or fennel tea. All contain natural ingredients which will help you sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to sleep.
- Get a Massage
This is one of our favourite insomnia tips...
Get your spouse (or whoever) to give you a massage just before you go to sleep. Even a short backrub and/or a face and scalp massage can be a big help to work the tension out of your muscles and soothe you to sleep. Make sure the massage strokes are slow, gentle, yet firm.
- Bedtime Routine
Developing a bedtime routine is a good way to get a good night’s sleep. Humans are creatures of habit - you will begin to associate the routine with falling asleep. Have a series of things that you always do when going to sleep. For example, before going to bed, feed the dog, fold laundry, check the locks. Remember pavlov’s dogs? It's the same theory. Doing this will 'program' your body to know that it's bedtime.
- Try Earplugs
Maybe the reason that you can’t relax into sleep is that you are being disturbed and irritated by noises from outside your bedroom. Sometimes you may not even be aware of the disturbance but it stops you from reaching a deep state of sleep. This is one of the insomnia tips that helped me get a good nights sleep. Earplugs work!
- Drink Warm Milk
A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.
- Avoid Illuminated Bedroom Clocks
An illuminated bedroom clock is a source of light that can be extremely annoying if you're having a hard time getting to sleep. Try to keep your bedroom as dark as possible. If you must have the clock in your bedroom, at least block its light with something.
- Counting Sheep
The old wives' cure for insomnia is to count bouncy little sheep leaping over a fence. Tips for insomnia would not be complete without this classic, although it never really worked for me...I suggest you try this variation. Count sleeping sheep. Imagine a beautiful green meadow and every ten feet or so, right in a row, lies a peaceful, sleeping sheep. Imagine that you're just gliding by, almost floating. And that you pass by a sheep every 3 or 4 seconds (experiment to find which time interval works best for you -- it varies from person to person). Count the sheep and glide on to the next, and the next, and so on.
More info - Apparently in the 1970s two Harvard psychologists, Richard Davidson and Gary Schwartz, researched "counting sheep" as a classic way of dealing with insomnia. They concluded that counting sheep occupied both hemispheres of the brain simultaneously, preventing the type of disturbing brain activity that is often responsible for insomnia. I suppose you could count dogs or cats or any other furry creature.
Insomnia can be a symptom of physical disorders, although for most of us it's the result of tension, stress and anxiety—and of course the more anxious we get about our insomnia, the worse it gets. We do suggest you try these insomnia tips first, and use drugs only as a last resort.
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