How To Fall Asleep with these great Do's and Don'ts and Great Sleeping Tips. The following sleep advice will give you the sleep help you need.
We all have those nights where we toss and turn and the more we toss and turn, the more agitated we become. Thoughts are running through our minds and we just can't turn it off, we can't relax, we can't sleep!!
Read these Do's and Don'ts and see if there isn't a change (or several) that will help you to get a good night sleep!
Before Bed Time
Do: Drink; Yogi Kava Stress Relief herbal tea,
Chamomile, or other relaxing herb teas. (caffeine free)
Do: Light stretching while
focusing on deep breathing.
Do: Take a relaxing bath
Do: Dim the house lights as it gets closer to bed time.
Why? Increase melatonin level to aid sleep. Conversely, light lowers melatonin level, helping you to waken…great trick when traveling overseas or anytime you need to wake up…hit the sunlight!
Do: Wear a mask if you’re not
able to control the light or early morning sun
Do: Have a small notebook and
pen in your night stand to write down what you’re trying to remember on that “to
do list” in your head.
Do: Mist your pillow with a lavender spray.
Do: Read before going to bed, something light or boring.
Before Bed Time
Don’t: Drink any
beverages with caffeine after 3:00 p.m.
Don’t: Exercise within 2-3 hours of bed time.
Don’t: Eat within 2-3 hours of bed time.
Don’t: Have your work or exercise equipment in your bedroom.
Don’t: Have a light shining in your room such as a
night light, electronics, windows not adequately covered, etc.
Don’t: Wear restrictive or uncomfortable clothing.
Don’t: Sleep in a warm room
Don’t: Use a memory foam
pillow if you’re trying to stay cool.
Some final sleeping tips and thoughts.....
There are more reasons why you may not be sleeping well.
How's your mattress?
about your bedding? Personally, I have to use cotton sheets and
blanket, that little change makes a big difference for me. To have
material that doesn't breathe feels stifling.
Do you have to deal with outside noise? Try to manage it with white noise (fan?) or wave type machines.
Are you taking sleeping pills? I keep a bottle of chewable melatonin in my night stand for those difficult nights.
I'm not a doctor so I'm just
tossing it out there for your consideration. It could be a good
alternative, use your own judgment. (or discuss with your Doctor)
I just have serious concerns with sleeping pills and some of the ingredients such as zolpidem.
Now for my menopausal sisters out there.....if you haven't done anything to get your hormones in balance, look into it. That alone can wreak havoc - getting balanced could be all you need.
Think dark, quiet, cool, comfortable
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