Difficulty sleeping? Some easy suggestions.
Temporary problems sleeping often have effective self-help remedies. Even if you aren’t currently having problems sleeping, developing good bedtime habits will help ensure that you continue to sleep easily even during periods of stress.
Following these commonly agreed-upon sleep tips for more restful nights:
- For at least a 1/2 hour before bedtime, do something that is relaxing and prepares you to fall asleep. Ideas include having a easy conversation with your partner, pleasure reading (not something that requires intense concentration or memorization), listening to music,stretching, and taking a bath or shower.
- Try not to use your bedroom for work activities. Sitting in bed while using your laptop to write e/mails or blogs can disrupt the mental connection between your bed and sleep. If you don’t fall asleep in a reasonable time (perhaps 20 to 30 minutes), get up and go to another room to read (or relax in some other way) for a while longer. Go back to your bedroom, and to bed, when you are a little more drowsy.
- Don’t consume alcohol, high sugar foods or caffeine within four hours before bedtime. Not only do these substances stimulate your system, they may also cause you to wake up to use the bathroom more frequently during the night.
Of course if you are having long term problems sleeping (more than four weeks of insomnia or frequent waking) there could be many reasons. Getting a full physical examination is the first thing you should do. Next consider seeing a professional psychotherapist to determine if there is an emotional source and therapeutic help for your sleepnessness.
Good sleep habits, and if needed professional help, can result in you having restful and restorative sleep. Sweet dreams.
source: dr. j’s therapy blog, therapy and counseling: information, ideas and articles