1. Retire within two hours and rise within one hour of the same time every day, even on weekends. 2. Avoid caffeine, nicotine and alcohol, which suppress deep sleep, within three to six hours of bedtime. 3. Avoid heavy meals within three hours of bedtime. 4. Use your bed for resting or sleeping, not for office work, watching television or playing video games (unless it helps you to doze off). 5. Exercise moderately for 30 minutes a day, but no later than three hours before lights out, unless exercise relaxes you, then it may actually help you sleep. 6. Sip warm milk or herb tea before bed to raise body temperature and to help induce sleep. Chamomile tea is a good choice. 7. Snack on protein and complex carbohydrates up to one hour before bed to enlist the aid of these naturally calming compounds. 8. Nap no later than 8 hours before you are planning on going to bed to avoid sleep interference. 9. Put work aside two to three hours before sleeping. 10. Write out a “worry list†or “to-do list†of bothersome matters before bed to help your mind disengage. 11. Make the bedroom into a sanctuary. Try aromatherapy, or bring the freshness of the outdoors inside with air-dried sheets and sunned pillows and comforters. Linen sprays scented with soothing lavender or rose offer another option. 12. Pamper yourself with massage, meditation, soothing music, yoga, positive imagery, biofeedback, a warm bath or other techniques that help the brain kick back and unwind. 13. Keep the bedroom quiet, dark and cool. 14. If you fail to fall asleep within 25 minutes, get out of bed and read for a while, selecting soothing rather than stimulating material. 15. Consult a doctor before taking melatonin, which may produce insomnia if given at the wrong time, or other sleep-aids, which may prove ineffective, unhealthy or habit-forming. 16. Dim lights two to three hours before bedtime and get out in bright sunshine for five to 30 minutes as soon as you arise to help set your brain’s internal clock to your sleep-wake schedule. 17. If slumber continues to elude you, consider a visit to a sleep specialist. Article Soure: here
For last 2 days am not getting deep sleep and figured that late night video gaming is the culprit. Its stimulates my "Grey Matter" enough that it doesn't gets back into sleep mode for 2-3 hrs after turn the power off. Thanks for the rightly timed article
Great Tips. I suffer with insomnia and have tried all kinds of things to help. Sometimes, the only thing that helps is ambien. (which I hate taking as it is very addictive) My doctor gives me 12 a month but I don't like taking pills. I will try some of your sleep techniques and update
Is there any method to prolong your sleep? I sleep very easily in the night but tend to wake up very very early in the morning... most of the times around 4-5 AM for no apparent reason! I get to sleep hardly for 5-6 hours.... and this makes me feel very drowsy in the afternoons! Regards, RightMan
melatonin is effective but not something you want to take long term, being a hormone it can atrophy the glands which will stop the production and you'll be relient on using supplementation.
Nice tips you share here.... I like this one... Avoid caffeine, nicotine and alcohol, which suppress deep sleep, within three to six hours of bedtime.
Wayne Dyer presents a theory to this quite well, and [paraphrased] what he says is: In the time before you go to sleep, you are setting the direction for your mind to go while you do sleep. So many people who are miserable take the time right before they sleep to reflect on what has gone wrong or bad, or what will go wrong or bad, or what may go wrong or bad, or even what shouldn't go wrong or bad - but they are just telling their mind, for the next 8 hours, to focus on wrong and bad things. Focus your mind on something good before you sleep, and let the next 8 hours of powerful habit-forming sleep bring you closer to something good. I am lucky enough to have a passion for something that is very useful, and very profitable, so I get into the routine of writing a todo list of things I need to do for the next day - which are all good things, even if some of them are what others perceive as 'boring', I don't, because I remember and believe a quote I heard once, "You only get bored if you are boring", as it is possible to make anything fun.