Research suggests that as many as 44% of people do not get a good night's sleep because they toss and turn in bed all night. The good news is there are ways to stop tossing and turning in bed naturally.
Things You'll Need
- Sounds of Nature CDs
- Tryptophan from your neighborhood health store
- Lavender and vanilla aromatherapy
Stop tossing and turning in bed by listening to soothing sounds of nature. Recent research suggests that by listening to the sounds of water, tweeting birds, and wind, most people stop tossing and turning in bed within ten days. Buy CDs with these calming sounds at Target or Amazon.com.
Stop tossing and turning in bed by avoiding caffeine, nicotine, and alcohol for six hours before bedtime. These substances are stimulants and will keep you tossing and turning all night. Alcohol may seem like a depressant, but it's not. Alcohol has a tendency to disturb sleep a few hours after drinking it. Caffeine blocks the effects of adenosine, which is produced by your brain to make you sleepy.
Don't exercise four hours before bedtime. Exercising early in the morning has been proven to improve sleep during the night.
Stop tossing and turning in bed by getting up at the same time each day, even on weekends. Having a schedule for sleep will help normalize your sleeping patterns.
Avoid going on your computer before you go to bed. Research suggests the light from the monitor may reset your wake and sleep cycle.
Stop tossing and turning in bed by writing down your worries in journal each night. Think about some solutions for your problems. Before you go to sleep, tell yourself that you have done all you can today to solve your problems and there is no need to worry about them anymore tonight.
Tryptophan, found in health stores, helps many people to stop tossing and turning in bed. Make sure to take it with some carbohydrates for good absorption.
To stop tossing and turning in bed make sure to drink enough water during the day. Being dehydrated can affect your sleep cycle.
To stop tossing and turning in bad all night, try taking a warm bath using aromatherapy. Lavender and vanilla are scents that will help you sleep well.
Studies show that wearing socks to bed will stop people from tossing and turning all night. Having warm feet seams to increase body temperature which helps people get a good night's rest.