The ideas behind sleep-well tips are to help to stay healthy by keeping the mind and body rested enough and makes it strong. Following these will help to fall asleep fast, sleep better, and feel best.
How do you get to sleep?
Seventeen ways to get to sleep faster:
- Do not go to bed unless sleepy - If not feel sleepy at bedtime, do something else; read a book, listen to soft music, or browse through a magazine. Find something relaxing, but not stimulating, to take the mind off worries about sleep.
- Avoid heavy, spicy foods, especially for those who prone to heartburn. Eating too much may cause to feel physically uncomfortable when lying down.
- If you are not able to asleep after 20 minutes, then get out of the bed and find something else to do that will make feel relaxed. If possible, do it in another room other than the bedroom. Bedroom should be only to sleep, and it is not a place for reading, discussion or something similar. Once feel sleepy again, go back to bed.
- Begin rituals that help you relax each night before bed. This can include such things as a warm bath, light snack or a few minutes of reading.
- Get up at the same time every morning, even on weekends and holidays.
- Get a full night sleep regularly; get enough sleep so that feels well rested nearly every day.
- Avoid taking naps, if not try to keep it short (less than one hour). Never take a nap after 3 p.m.
- Keep a regular schedule - same times for meals, medications, chores, and other activities help keep the inner body clock running smoothly.
- Do not read, write, eat, and watch TV, talk on the phone, or play cards in bed or bedroom.
- Do not have any caffeine before bedtime.
- Do not have any alcohol containing drinks within six hours of the bedtime.
- Do not have a cigarette or any other source of nicotine before bedtime.
- Do not go to bed hungry, but do not eat a big meal near bedtime either.
- Avoid any tough exercise within six hours of the bedtime. You should exercise regularly, preferably do it earlier in the day. (Consult your doctor before beginning an exercise program.)
- Avoid sleeping medication, or use them cautiously. Most doctors do not prescribe sleeping medicines for periods of more than three weeks. Do not drink alcohol while taking sleeping pills.
- Try to get rid of or deal with things that make worry. If unable to do this, then find a time during the day to get all of these worries out of the system. Bed is a place to rest, not a place to worry.
- Make the bedroom quiet, dark, and an optimum temperature. An easy way to remember this: it should remind you of a cave. It seems to work for bats; they are considering as a champion sleeper. They get about 16 hours of sleep each day. Maybe it is because they sleep in dark, cool caves.