As someone who has struggled with getting a good night's rest, I wanted to pass along some simple tips that I've found to be helpful.
I was so sick and tired of being tired that I was ready to just about try anything! By incorporating these tips, I've noticed that not only do I get a better nights sleep but that also I'm more alert, I've been able to lose and maintain weight and I don't feel as stressed.
Make your bedroom an inviting place.
Keep it tidy and free of distractions.
You'll also want to have a comfortable bed, pillows and bedding that meets your own needs.
Use the bed only for sleeping and sex.
Yep, it works.
Try to get out of the habit of watching television, working, eating or anything else in your bed.
A little nighttime reading though never hurts.
Therapists often use "reconditioning" as part of a treatment plan for those with those of us who have trouble sleeping.
With this method, folks are "reconditioned" to associate the bed with sleep.
If you're unable to sleep, try another room so that you only associate the bed with sleep and not with wakefulness.
Establish a regular sleep-wake ritual.
Being consistent with the time you go to bed and get up will allow your body to set its own internal clock to your schedule.
You might find that begin to get sleepy around the same time each night and you awaken at the same time each morning.
Don't nap.
That is unless you need to.
Listen to your body and if you need extra rest than by all means, do so.
Limit your consumption of caffeine in the afternoon and evening.
For some folks, caffeine can stimulate the body and that could be the culprit for keeping you up.
Watch your alcohol intake.
If you can, limit alcohol intake before bedtime.
Excess alcohol use leads to interrupted sleep.
No one likes to feel hung over the next day.
Plus, all the extra calories can lead to excess weight.
Fit in some exercise during the day.
If you are able, aim to get all your vigorous exercise earlier in the day.
Gentle stretching or light yoga is perfectly fine to help you unwind.
Eat light meals in the evening.
Eating heavily in the evening or eating just prior to going to bed can disrupt your sleep.
Establish a "winding down" period just prior to bedtime.
I like to try to free my mind of things that need done by creating a to do list for the next day.
I also turn off the news or anything troublesome or disturbing.
Listening to music, reading a good book or catching a funny television show are some of the things I'll do.
Add these tips in each night and watch what happens.