If you’re like many people, you’ll probably struggle with insomnia at one time or another in your life. However, if a cycle of insomnia is not your problem, your lack of sleep is most likely connected to poor habits or frantic evening routines. For this reason, you need to understand how to best set yourself up for a good night’s sleep.
Below are a few ways to help you rest easy. You can do most of them today. They are simple and easy to incorporate into your life. Most importantly, they will help you obtain a deep, restful sleep.
1) Get on a schedule. Go to sleep and get up around the same time every day. This habit will set you on a time schedule that your body will have difficulty ignoring. However, if it takes more than 20 minutes for you to nod off, get up! Go into another room and read or do some activity that will make you drowsy. Then go back to bed.
2) Set the mood. Before going to bed, get into a routine that helps you relax. It may be listening to calming music. It may be reading. For some, it’s stretching. Whatever it is, you need to do it at least 20 minutes prior to the time you’d like to fall asleep.
3) List your worries. If you’re too busy worrying about a problem, you’ll never get a good night’s sleep. You worries will not only keep you awake longer they’ll even creep into your dreams. As a result, keep a notepad and pen on your night table and write down what ails you for 20 minutes prior to trying to sleep. This practice will allow you to release your troubles and enable you to have a more relaxed sleep.
4) Exercise regularly. Although some experts recommend that you don’t do any strenuous exercise after dinner, incorporating it in your daily routine will help you go to sleep easier. Experts say that people who exercise every day are 70% less likely than their sluggish counterparts to experience insomnia.
5) Rid yourself of heartburn. Research reflects that people struggling with acid reflux awake during the night due to their symptoms. As a result, take a doctor approved heartburn medication that will resolve or at least control your acid reflux, so you can get a good night’s sleep.
6) Have a night cap. Sipping on a glass of wine prior to 9:00 p.m. can help you relax enough to go to sleep. The same goes for the consumption of warm milk or a glass of hot tea.
7) Take a sleep supplement. If you really cannot sleep, make an appointment with your doctor and ask him or her to prescribe you a sleep supplement. 5-HTP is one that lengthens the time a person spends in the restorative stage of sleep by 25% allowing for a calmer more restful sleep. If you doctor says it’s okay for you to take, use it if your tried steps one through six with no success.