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1. Set a bedtime alert
 Most of us already use an alarm to wake up in the morning, but sleep
experts recommend people to set their alarm for one hour before bedtime.
You should spend the first 20 minutes of that hour taking care of any
necessary chores (like walking the dog or making your kids’ lunches),
then spend the next 20 minutes on hygiene (washing up, brushing your
teeth, etc.), and save the last 20 minutes before bed for relaxation.
One can either meditate or do deep breathing exercises, read a book or
even watch a little TV (as long as it’s not too stimulating).
2. Don’t clear your mind
Experts say anxiety and depression top the list of reasons people
have trouble sleeping. Part of the problem is that many of us just can’t
seem to quiet that internal voice that starts rambling on about the
worries of the day. Of course, if you can clear your mind, go ahead and
do it. But if that’s impossible, don’t force it-you’ll only end up
panicking about the fact that you’re not sleeping. If you slow
everything down and talk to yourself in an even tone, you’ll find it’s
that much harder to keep worrying.
3. Count Numbers – not sheep
Another great way to quiet those racing thoughts is to count backward
from 300 by 3s, says Dr. Breus. Unless you’re a math ace, you probably
won’t be able to focus on anything else while you’re doing this, which
means you’ll end up distracting yourself from your stressful thoughts.
4. Get up a half-hour earlier
If you’re suffering from chronic insomnia, try getting up, for
example, at 6:30 instead of your usual 7 wakeup time-no matter what time
you fell asleep the night before. This is hands-down the most effective
way to reset your body clock. It works because it teaches your body that
it can’t catch up on sleep in the morning, so eventually you’ll start
feeling drowsier earlier in the evening.
5. Don’t worry if you can’t sleep right away
You shouldn’t pass out the second your head hits the pillow. If that
happens all the time, it’s a sign that you’re sleep deprived. (Ditto for
nodding off during boring meetings and long movies.) Ideally, it should
take 15 to 25 minutes from when you lie down to when you drift off to
sleep.
7. Go to bed when you’re tired
If you’re having ongoing sleep troubles, don’t worry so much about
the fact that it’s almost midnight and you have to get up in less than
seven hours. Forcing yourself to stay in bed when you’re not sleepy is
just going to contribute to more tossing and turning. Instead, get up,
do something relaxing, and go back to bed whenever you feel tired.
- health.yahoo.com |
