Tips for a Good Night’s Sleep
Millions of people all over the world are put on sleeping pills for their sleeping problems. Although medication can help for a period of time, most people quickly grow tired of the side effects that are associated with such medication. Fortunately, there are some non-pharmacological solutions that one can try to help get a better night’s sleep. Natural sleep is far better for the body than sleep that is induced by drugs, which should most probably be reserved as a last resort when all else fails.
Create a Conducive Sleeping Environment
Reserve your bed for sleep and sex only. Do not use your bed as an office, dining table or recreation room. Make sure environmental factors such as noise, light, temperature and ventilation are at comfortable levels and conducive for sleep. Invest in the most comfortable bedding that you can afford as ultimately a well-rested mind and body is the single most important contributing factor to good health.
Establishing Pre-Bedtime Rituals and Routines
Avoid strenuous exercise or overly-stimulating activities such as reading a thriller or watching exciting TV show just before bed. Relax your mind by reading for a few minutes, listening to soothing music or by practicing meditation or yoga before bed. Taking a warm bath with a few drops of calming essential oils mixed into the bathwater may help relax the muscles and facilitate sleep. Studies have also shown that drinking a glass of warm milk may help you sleep as well as milk contains tryptophan, a sleep-promoting amino acid.
It is also helpful to go to bed and wake up at the same time each day, even on the weekends. This helps set your biological clock and trains your body such that it knows when to sleep and when to wake up.
Common Sense Lifestyle Changes
Watch and learn from kids and stay active throughout the day in order to secure a good night’s rest. Establish a regular exercise regimen and avoid taking naps more than 30-45 minutes in duration later than three in the afternoon. Changes in your diet are also fairly simple ways to ensure a restful night of sleep. Avoid caffeinated products such as coffee, tea, chocolate and certain sodas too late in the day. Alcohol, too, should not be taken up to 4-6 hours before bed as it can cause premature awakenings once alcohol levels in the blood fall.
By making simple changes to your lifestyle and establishing good sleep hygiene, insomnia can be overcome. However, if all else fails, one should seek medical attention as prolonged insomnia can cause many serious health problems.
