Can"t Sleep? 10 Tips That Will Help Cure the Problem
According to the National Sleep Foundation, 49 percent of Americans report having sleep problems.
We have a hard time falling asleep or staying asleep or both.
Though this has created a gold mine for pharmaceutical companies (notice how many sleep-aid commercials are on TV late at night), it doesn't do much for our sanity.
We need sleep: It's the time our body restores itself mentally and physically, and lack of sleep causes significant health problems.
So, will you keep popping pills, or will you actually take steps to solve the problem? These tips should help.
1.
Eat properly Have a lighter dinner at least two hours before bed.
Reduce excess sugar in the evening and late-night binges.
2.
Reduce caffeine and alcohol Though that glass of wine may relax you temporarily, it often has the opposite effect a few hours later.
Caffeine also affects sleep, so try to have it only in the morning if you drink it at all.
3.
Exercise regularly Exercise causes general stress-reduction in the body.
Don't work out late at night, however, as this can have the opposite effect.
4.
Create a bedtime routine Lower the lights; perhaps read an inspiring book.
Your brain can't wind down if you are running around or watching heavy news reports.
Do you want to take relaxation into bed, or the latest gossip on the presidential race? 5.
Use your bed for sleep Get into bed only when you are actually ready to fall asleep.
Train your brain to know it's time to shut down.
Don't do work in bed, or watch TV.
6.
Buy a relaxation CD Many audio programs help promote sleep.
Research on Amazon and find something that seems appealing.
7.
Try herbal supplements Many safe and non-habit forming herbal and homeopathic sleep aids are available at your local health store, including bedtime tea and valerian root.
Ask the salesperson to help you find the right one.
8.
Find a mantra Repetitive phrases with rhythm help settle your mind so you can sleep.
When all else fails, you can still count sheep.
9.
Get out of bed if you can't sleep Stop staring at the clock.
Go sit on the couch, listen to some soft music or read.
Get back into bed once you feel relaxed.
10.
Reduce your stress Learn about stress reduction techniques, or possibly work with a coach or counselor to lessen your anxiety so you have a worry-free night.
We have a hard time falling asleep or staying asleep or both.
Though this has created a gold mine for pharmaceutical companies (notice how many sleep-aid commercials are on TV late at night), it doesn't do much for our sanity.
We need sleep: It's the time our body restores itself mentally and physically, and lack of sleep causes significant health problems.
So, will you keep popping pills, or will you actually take steps to solve the problem? These tips should help.
1.
Eat properly Have a lighter dinner at least two hours before bed.
Reduce excess sugar in the evening and late-night binges.
2.
Reduce caffeine and alcohol Though that glass of wine may relax you temporarily, it often has the opposite effect a few hours later.
Caffeine also affects sleep, so try to have it only in the morning if you drink it at all.
3.
Exercise regularly Exercise causes general stress-reduction in the body.
Don't work out late at night, however, as this can have the opposite effect.
4.
Create a bedtime routine Lower the lights; perhaps read an inspiring book.
Your brain can't wind down if you are running around or watching heavy news reports.
Do you want to take relaxation into bed, or the latest gossip on the presidential race? 5.
Use your bed for sleep Get into bed only when you are actually ready to fall asleep.
Train your brain to know it's time to shut down.
Don't do work in bed, or watch TV.
6.
Buy a relaxation CD Many audio programs help promote sleep.
Research on Amazon and find something that seems appealing.
7.
Try herbal supplements Many safe and non-habit forming herbal and homeopathic sleep aids are available at your local health store, including bedtime tea and valerian root.
Ask the salesperson to help you find the right one.
8.
Find a mantra Repetitive phrases with rhythm help settle your mind so you can sleep.
When all else fails, you can still count sheep.
9.
Get out of bed if you can't sleep Stop staring at the clock.
Go sit on the couch, listen to some soft music or read.
Get back into bed once you feel relaxed.
10.
Reduce your stress Learn about stress reduction techniques, or possibly work with a coach or counselor to lessen your anxiety so you have a worry-free night.