Human bodies like to stick to a schedule, getting up and going to bed at the same time will encourage an individual to get into the habit of sleeping at certain times.
Exercise is a great way to reduce stress and make sure the body is physically tired enough to go to sleep. Don’t exercise too late in the day though as time is needed to wind down after exercise.
Avoid stimulants such as cigarettes, coffee and alcohol before bed. Try a calming tea or warm milk instead.
Establish a getting ready for bed routine. Such as having a bath, hot shower, reading a novel or something else relaxing and do this before bed each night.
Don’t try to force sleep. If a person is having trouble falling to sleep, consider getting out of bed for a while and reading a book.
If an individual is worrying rather than sleeping, keeping a notebook by the bed to write worries down can be beneficial. Don’t think about them again until the next day.
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Don’t take naps during the day, this will make it harder to fall to sleep in the evening.
Give meals plenty of time to digest before sleep. Perhaps eat a larger meal for lunch rather than in the evening.
The bedroom is for sleeping and sex…no TV in the bedroom. Try relaxing music instead.
Place a few drops of lavender oil on a pillow or even better, buy a lavender pillow.
Taking time to relax with relaxation exercises or meditation during the day will help an individual sleep at night. Lie down on the back, take a couple of deep breathes and then tense and relax each of the muscle groups. Start from the toes and work up to the head. Do this during the day rather than at bedtime as this practice tends to refresh rather than encourage sleep.
The best thing for a good night’s sleep is stop worrying about it but if problems persist, see a health professional.