How to Improve Your Sleep Without Medications

Getting a good night's rest is difficult for many people. Being able to fall asleep, stay asleep and wake up refreshed in the morning seems like only a dream. Sleep medications have their draw backs. I will pass on a method and some ideas to make sleep easier to attain and maintain.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• The ability to stick to a routine.
• Have self discipline

1. Start winding down before bedtime. Dim the lights and do quiet activities.

2. Take a long warm bath and relax.

3. Try a method originally developed by Richard Bootzin used for insomnia.
   Lie down to go to sleep only when you are sleepy.

4. Do not use the bed for anything but sleep and sexual activity.

5. If you do not fall asleep quickly (10-15 minutes) get out of bed and go to another room. Stay up until sleepy. Return to bed.

6. If you do not fall asleep quickly, get out of bed and repeat the procedure. Do this until you fall asleep quickly.

7. Set your alarm clock to get up at the same time every morning no matter how much sleep you got during the night.

8. Do not nap during the day.
   
   Repeating this procedure for several nights adjusts the body to fall asleep quickly when you go to bed.

9. Sleep CD's and Meditation CD's before bed may be helpful.

10. Take a walk in the bright sunlight in the morning or sit outside in the sunlight.

Tips & Warnings

• As with anything one must be consistent and keep working at it.
• The results will be a better night's sleep

[gahazeleyes]

on 6/12/2009 Great article. Thanks for sharing.

[franchesca]

on 6/10/2009 Good tips!