How to deal with sleep problems
There are many steps you can take in order to improve the quality of your sleep. We are describing most effective ones in this article.
Avoidance of stimulants
Avoid stimulants like alcohol, caffeine and nicotine. Caffeine is a strong stimulant, and you should avoid it anytime after about the middle of the afternoon. In the case of the former and the latter, they help to calm you; however, in the long run, they act as stimulants and will only serve to keep you awake.
Some people find a bit of exercise is a great way to relax and settle their mind and body down for sleep. If it works for you, do a light exercise program in the evening, and then follow it up with a warm shower or bath. It’s a scientific fact that the body tends to become sleepy was its temperature drops.
So, if you take a warm bath, you’ll start to fall asleep as you dry and cool down. On the other hand, if exercise gets your hear pumping and your mind excited, then avoid it and instead use things like light stretching, some mild music (no heavy metal or rock and roll), maybe meditation and even the use of aromatherapy.
Look at where you sleep
The next step is looking at where you sleep: your bedroom; it can sometimes be the root of the problem. Some people sleep best if their room is dark and quiet; others like a bit of white noise in the background to lull them to sleep. If you can’t sleep in either case, switch to dark / light ambient.
If it’s the former, get some thick drapes for the windows and keep the TV and radio turned off. If you like the latter, then get some music tapes or find an easy listening radio station. Any of these things can aid you in calming down and falling asleep.
Is you bed a quality one
Beyond your bedroom, there’s also the matter of the bed. Often the level of firmness or softness is a factor, as is the feel of your sheets. Do you suffer from allergies? If your skin or sinuses keep you awake at night, try changing the detergents you use. Also, if you have a dog or cat, keep them out of your bedroom or at least off of your bed.
Do not eat before you go to bed
Your stomach can also be an issue. On the one hand, you don’t want to go to bed hungry, but you also don’t want to eat a huge meal right before sleep – it’ll leave you feeling bloated.
So, if you’re hungry, only eat a small snack of fruit, nuts, eggs, and juice or milk. Warm milk has been shown to be an excellent sleep aid, it has tryptophan (the same chemical in turkey that makes you feel sleepy after a Thanksgiving dinner). Yet, take care not to drink a lot after around eight o’clock. Doing so can result in you having to go to the bathroom late at night.
Careful with afternoon naps
If you like taking naps, don’t take one too late in the day or that can disturb your sleep at night. Taking short ones of no more than 15 to 20 minutes earlier in the day is fine, but after about 3 pm can interrupt your nighttime sleep schedule.
If nothing helps, consider alternative like herbs or medications
If sleep still doesn’t come easily, try an over the counter sleep aid or an herbal remedy, or lastly some prescription medications. Chamomile tea works very well, as does an antihistamine. For anything stronger, go in and talk with your physician. There are several sleep remedies you could make use of in your every day life, which don’t have to be difficult and which could really help you get a good night’s sleep.