How to Avoid Sleep Problems

How you prepare for sleep, and how you feel prior to going to sleep, can influence the quality of rest you achieve. There are important tips to keep in mind regarding nutrition, exercise, stress and environment which can increase restfulness and overall wellness. This article supplies tips which can help you to avoid sleep problems.

Instructions

Difficulty: Moderate

1. Wake up at the same time every morning, seven days a week, regardless of the time you fell asleep or how well you slept through the night. Follow a routine when readying for bed, whether at home or away. Examples would include brushing your teeth, washing your face, taking a warm bath, doing some slow stretching, reading a short magazine article or saying a prayer. Eat a light, nutritional snack prior to bed if you have hunger pangs. Milk and tuna fish are known to contain L-tryptophan, which helps to induce sleep.
2. Avoid alcohol and caffeine in the evening hours, as they will disturb your normal sleep pattern. Exercise daily in the late afternoon or early evening to allow for deepened sleep through the night. Remain on a daily activity schedule seven days a week, including work, leisure and self-care.
3. Spend a specific time every day to deal with unresolved issues, new problems and conflicts, and to plan your next-day activities. Leaving these thoughts for bedtime will only set your mind racing, decreasing your ability to fall asleep and experience quality sleep. Design your bedroom to be a conducive environment to sleep. Reduce lighting, minimize noises and visual distractions, and moderate the room temperature to approximately 65 degrees. Do not nap during the day, because it most often reduces the quantity and quality of sleep you get at night. Take breaks to refresh yourself instead.
4. Utilize your bedroom for sleeping and sexual activity only. By using it for exercise, studying, watching TV, etc., you are giving your brain the message that the room is a place for wakeful activity, even stress. If you are unable to fall asleep after 15 to 20 minutes in bed, divert your attention to another activity in another room until you become sleepy. Consistently using tobacco will interfere with sleep, so it is advisable to reduce its usage and/or develop a plan to quit.
5. Sleeping pills are not recommended as a component of your normal sleep routine. Occasional use may be required (with the supervision of a doctor), but reducing and eliminating that use as soon as possible is often encouraged. Check with your doctor.
6. Engage in a relaxing activity prior to bedtime to help you unwind both physically and mentally.

Tips & Warnings

• If you experience further problems sleeping, contact your doctor.