Do you have problems both falling and staying asleep each night? This is no fun, but don’t panic. You are not alone. People all over the world have trouble sleeping. Don’t feel that you have to just accept this situation. You don’t have to force yourself to learn to cope on just a few hours of sleep each night. Many strategies can be applied to overcome sleeplessness and allow you to get the rest you need. In this article we will teach you a few of them.
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To increase the likelihood that you will sleep through the night, you need to have a regular routine that you follow every night at the same time. This means that, at the same time every night, you should start doing the same things in the same order to get ready for bed. Train your body every day by doing things, such as changing into PJs, washing your face, brushing your teeth, etc. at the same time. Your body will eventually get used to the activities and start to associate them with sleeping. Once sleep is connected with all of these things, you will know what time it is by when you start feeling tired, and your body will be ready to sleep. Tiredness can be induced by using this routine, since associating the routine with sleep will be done by your brain and body. Eat a small snack before you go to bed. You may have noticed that eating certain kinds of foods makes you sleepy, and this is what you’re looking for now. Some foods that will tend to make you sleepy include turkey, nuts and (warm) milk. A small half turkey sandwich (without any sort of spicy condiments or additions) and a half a glass of warm milk, for example, is a perfect before bed snack because it sends tryptophan into your system which tells your brain that it is tired and helps you fall asleep. This is also why Thanksgiving dinner makes you so tired: the tryptophan in the turkey.
Go ahead and give yourself permission to get back up. It’s just too frustrating to lay there and not be able to get to sleep. When you add stress on top of your inability to get to sleep, you compound the problem and really reduce your chances of sleeping. If you’ve been lying in bed for more than a half an hour or so and you still haven’t fallen asleep, go ahead and get back up for a while. Sometimes getting back up for a few minutes and doing something simple like reading in a lowly lit room or crafts or even just sitting up and awake can be all that you need to start to feel tired enough to go to bed.
You can find a wide variety of ways to increase the quality and quantity of your sleep. For the most part, these don’t require any expensive items, products or abilities. Sometimes, though, medical intervention is required. If you’ve tried the tips in this article and they aren’t working it might be time to seek professional help. The important thing to remember is that you don’t have to resign yourself to being sleep deprived. If you’re determined enough, you too can sleep eight hours without interruption! Word of caution: This is in no way a replacement for clinical advise.