Fifty Useful Tips For Better Sleep
Fifty Useful Tips For Better Sleep
You can sleep without pills and still beat
insomnia. The fifty following tips will help you to have a better night's sleep.
Try to relax before bedtime; take a walk or read
a newspaper; just do something which is not stressful.
Do your paperwork or other work-related
activities early in the evening.
Make sure your bedroom is not noisy.
If your bedroom is noisy and you can't correct
it, wear earplugs.
Think of places you fell asleep easily and try
to copy those places; set your room up the same way.
Check the medicines you are taking to see that
they aren't nervous system stimulants.
Make sure your bedroom is well-ventilated but
not too cold.
Don't use too many or too few blankets.
Don't tuck your sheets in too tight at the
bottom of the bed; your feet should feel free and unrestricted.
Your mattress should not sag.
Have a big enough bed for yourself; if you're
6'8", don't try sleeping in a single bed.
Your pajamas or nightgown should be comfortable,
not too tight.
Use a pillow that suits you, soft or firm,
whichever you prefer; or not at all, if that's what you prefer.
If you like a soft light on while you sleep,
have one on.
If you prefer to sleep in darkness make sure
your blinds are thick.
Rise at the same time seven days a week, no
Do not linger in bed when you wake up; instead,
get up right away and start moving on with your morning routine.
Avoid napping in the afternoon.
Do some sort of physical exercise each day which
will tire you out.
Cut down on smoking and drinking alcohol at
least two hours before bedtime.
Don't drink coffee or soft drinks containing
caffeine after dinner.
If you like to watch TV before going to bed,
keep it light; watch a comedy instead of a drama.
If you like to read before going to bed, keep it
light. Read to a logical stopping point, so you won't lie awake wondering
what's going to happen.
Don't socialize with friends with whom you are
likely to argue in the evening. Nighttime arguments are like poison to an
Establish a regular bed-time.
Avoid eating too much salt with your dinner and
in any after-dinner snacks.
Try eating snacks high in calcium and protein
before retiring; small amounts of cheese and nuts contain Tryptophan, an amino
acid which promotes sleep.
Take bone meal tablets or some other form of
calcium regularly after dinner.
Herbal teas such as chamomile and valerian
Try a teaspoon of brewer's yeast and a
tablespoon of molasses in a glass of milk.
Don't forget about a glass of warm milk before
bed; it does work.
A teaspoon of honey in a cup of hot water is
said to induce sleep.
Another old-fashioned remedy is to take two
teaspoons of cider vinegar with two teaspoons honey in a glass of warm water.
Ask your spouse which sleeping position you
sleep most soundly in; try to assume that position upon retiring.
Don't go for 8 hours of sleep; you may only need
4 to 6 hours.
Spend no more than 3 minutes thinking about the
day's problems when you are in bed.
If you find it difficult to sleep with your
spouse, try getting twin beds or separate bedrooms.
The optimum temperature for sleep is 60 to 64
Relax before bed in a warm bath.
Buy a humidifier to keep your room warm in the
winter without drying out the air too much.
Add a tablespoon of dry mustard powder to your
Add baking soda to the bath water.
Footbaths before bed help.
Before bed, listen to relaxing music.
When you are in bed, recall the happiest
experiences of your life.
Ask someone to read aloud to you in bed before
you go to sleep.
Lie on your back in bed and relax each muscle in
Visualize various parts of your body relaxing.
Concentrate on doing some deep breathing as you
lie in bed.
If all else fails, try counting sheep; it's an
age-old cure and has helped many an insomniac get a good night's sleep.