Here are a few suggestions on how to fall asleep and get a restful night’s sleep. These tips could be helpful to any person.
1. Nothing to do before going to sleep-
You shouldn’t let adrenaline come into your system prior to going to sleep.
Avoid all things that can be stressful or exciting, like reading and watching television! For example do not
go to a horror film before going to bed. It will awakensleep liquid melatonin liposomal your emotions and your adrenaline
It will eventually begin to flow.
Keep in mind that if a hard working person your body will take more time to heal
from the physical effort.
2. Be sure to adhere to a strict schedule of sleep-
OK this is not the most easy thing to do but try to get to bed each and every day at the same time everyday.
We’ve all heard about the way shift work and jet-lag affect sleep: Avoid emulating the same by going to
bed at random times each day!
Even on weekends, you should remain as close to your sleeping schedule as is possible. If you sleep
late on Saturday and Sunday mornings, you’ll experience tired on Sunday nights. Instead, go to
You should go to bed and wake up at about the same hour every day and you don’t have to depend on an alarm clock.
timer to wake you up when you’ve had enough sleep.
3. Avoid drinking or eating too much before going to bed.
Consume a small snack 1 to 2 hours before going to bed. If you consume too much before going to sleep,
You’ll find yourself waking up multiple times in the night for trips to the bathroom.
Avoid eating too many hot or fatty or spicy food items. They could cause heartburn or hinder the normal functioning of your
sleep. Eat food that stimulates serotonin and makes you tired. Carbohydrates (whole
grain bread, pasta with potato sauce, tomatoes, lentils, barley, fruits (or cereal) with
Small amounts of foods that contain an amino acid called L-tryptophan (milk tuna, tuna or turkey) will
Do the trick.
Fruit salads and soup made of vegetables are great options. Another idea is whole grain bread with
tomatoes and cheese melted.
Be sure to limit yourself to drinking 1 or 2 ounces alcohol before going to sleep. It can cause you to get up
Up and down, you may snore or possibly get sleep in apnea.
4. Avoid nicotine, caffeine, or stimulants.
Smokers feel withdrawal symptoms during the evening, and struggle with falling
sleeping and then waking up. Some people are so sensitive that even a cup of coffee drank during lunchtime can trigger a reaction.
can interfere with sleep.
Caffeine is found in tea, certain soft drinks and chocolate drinks, cocoa, and of course coffee.
Caffeine is also present in certain herbs such as the guarana plant and the kola nut.
Diet pills that contain stimulants such as citrus aurantium may keep you alert. So can the
The nutrients phenylalanine and Tyrosine are certain hormones, ginseng and other adaptogenic herbs,
Tongkat Ali, LJ100, muira Puama, maca the horny goatweed, cuscuta seed or dodder, and the
anti-depressants St. John’s wort and SAM-e.
Vitamins with high doses can cause stimulants, causing problems with sleep. Take most of your
supplements during the daytime. A variety of herbs that are not listed above can cause alertness late into
Avoid spices and herbs excessively, especially during dinner because certain herbs and spices can be harmful.
herbs can influence sleep in a way that makes you feel more alert.
If you have difficulty sleeping, you should consider stopping all supplements, herbs and other spices for a period of one week.
to see if you sleep better.
5. Give your body the time to fall-
You can’t fall asleep when you have too much adrenaline running through your veins. It can
You may need to wait a bit (even hours) before you crash down or fall asleep. Often, people lie on their beds waiting for sleep to come.
for the night to come.
The issue is that after a time, it’s simple to begin obsessing over sleeping too much,
which is a certain way to keep you awake.
The goal is to prepare for bed once you’re exhausted and are tired. Before
If you do finally get in bed before you go to bed, you just lay there for an hour (even dressed in your bed) and then get up
you feel rested and tired.
6. Get up early to sleep
There are several reasons why this is a great practice firstly to allow you to get up naturally
rather than with an alarm clock, but in order to ensure that you are not out of sync with the solar cycle
and also to allow your body enough time to recover.
7. Make your bedroom your sanctuaryYour bedroom should be your sanctuary
Do not set up office space in the same space as the bedroom where you sleep. Make a room solely for
sleeping and try to make it as clear as is possible.
It is easier to sleep when you are in a quiet place. sleeping. Shut off the radio and television. Make use of earplugs, a fan or some
other source of constant, soothing, background noise to mask sound that is not your control.
like a busy street for example, trains, planes or even a sleepy partner.
Double-pane windows as well as heavy curtains also reduce outside noise. If you’re sharing a sleeping space,
ensure that there is enough space to accommodate two people. You should use the bed solely to sleep and for sex.
Make sure to keep in mind that a cool environment is the best to sleep. This is similar to your internal
temperature drop during sleep temperature drops, so shut off the heating and cut down on your fuel bill.
8. Sleep only at night-
Naps during the day take away hours of sleep at night. Limit sleep during the day to 20 minutes power naps, and 20-minute naps.
Avoid naps after 2 PM.
If you work nights you should keep your window curtains closed so that sunlight affects your sleep, is blocked.
The body’s internal clock doesn’t disrupt your sleep.
If you have a job and go to bed at night, but struggle to get up, close the windows
Open your cover and allow the sun’s rays to wake you up.
9. Take a Hot Shower-
Taking a bath or shower that is hot about an hour or so prior to sleep helps bring on
to sleep as they help relax tense muscles.