How to Sleep Soundly

Sleep may be as natural as breathing and eating, but many of us find ourselves tossing and turning instead. Sleepless nights can be caused by a wide variety of factors, especially stress and your sleep environment.

Difficulty: Moderate

Instructions

Things You'll Need:

• Sound Machines
• Dark Curtains
• Electric Fans
• Herbal Teas
• Aromatherapy Soaps
• Eye Masks
• Lavender Oils
• Sleeping Pills
• Soothing Music
• Sleep-disorder Doctors

Preparations

1. Avoid drinking coffee or other caffeinated beverages after noon.

2. Eat dinner at least 3 hours before you go to bed, especially if it's a large meal. For a before-bed snack, try warm milk, yogurt or a banana.

3. Relax. If you're tense at bedtime, take a warm bath with aromatherapy soaps, stretch, listen to music, meditate - whatever works for you.

4. Stay away from the evening news right before bed. Stories of disasters and corruption can be stimulating and disruptive to sleep.

5. Avoid the nightcap. Alcohol may help you fall asleep faster, but it can interfere with the quality of sleep.

6. Don't drink any fluids right before going to bed. A full bladder may awaken you.

7. Try to go to sleep at the same time every night to get your body into a routine.

The Sleep Environment

8. Adjust the room temperature so it's slightly on the cool side. Rooms that are too hot or cold are less conducive to sleep.

9. Darken the room. Draw your blinds or curtains to keep out streetlights.

10. Sleep on a comfortable bed that gives you good support. Sleeping on a bed that's too hard, too soft or lumpy will have you waking up fatigued and with a backache.

11. Use earplugs if the environment is noisy, or use a fan or a Sound Soother that creates "white noise." White noise is a soothing sound that blocks out more noxious noises.

12. Focus your mind on pleasant thoughts as you drift off to sleep. Count sheep, count backward, or do whatever works best, but keep your mind off personal and work-related worries.

Tips & Warnings

• If you have trouble falling asleep, get up and do some light activity until you feel sleepy.
• Keep the light dim. Bright light will make you more alert.
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.

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[meicamanzano]

on 5/21/2009 thinking of good things will also make you fall asleep...

[lelai]

on 3/7/2009 I would say i am the 29th rater on this one. 5 stars

[jaheekin]

on 10/22/2008 Good article.

[Mastery]

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[Tiferet]

on 10/27/2007 Avoid looking at the clock if you wake up in the middle of the night. It will just feed into any worry you have about not getting enough sleep.