They all sound very basic, but don't knock them until you've tried them :)
Have a shower around 1/2 an hour before you want to sleep. As your body cools down, it will make you feel drowsy.
Keep your bed for sleeping only, no eating etc. Make it like a sleep sanctuary. If you want to read (and reading is particularly good for sleeping) then lie down to do it so all you have to do is let go of the book.
Give yourself a bedtime routine. Do the same things before you go to bed, in the same order every night.
No matter what time you fall asleep, get up at the same time everyday, including the weekends. This will force your body into a natural sleep pattern. It's going to feel hellish the first few times, but trust me, this one really works.
If you're lying there restless don't just stay in bed. Get up and do something (out of bed) then go back to bed with your same bedtime routine.
Stop drinking caffine after 6, no coke, no tea etc. Sounds trivial but again, it will help. Try decaf. Also, no alcohol after 6 if you can help it. It's a common mistake that alcohol helps you sleep. It doesn't. It will help you get to sleep but it seriously disturbs your REM cycle so you won't actually sleep affectively.
Hope these helped. I used to struggle a lot with insomnia from some medication I was taking, and these really work, but you have to stick to them religiously.
Reading or watching a film to tire yourself out, have a bath or a hot drink, don't eat for a few hours before trying to sleep, all that basic stuff. Sometimes having the radio on quietly in the background can soothe you and send you to sleep. I've also heard that the sleeping aid tablets from Tesco work really well but I've never tried them myself.
Good luck x
Your advice is good, apart from the film bit. Films help keep the brain awake because of the changes of light. If you could watch a film, but cover the screen (does that make sense?) or listen to some music that would work. But watching something right before bed, or going on the computer for example are really bad ideas.
Heh, age old question - I have always had trouble sleeping, but, there are a few good tips regardless of what type of sleep problems you have.
1) Set a time to go to bed and get up and stick with it, however you feel - eventually your body will cotton on.
2) Have a 'before bed' routine, have some pyjamas you put on, drink a drink, take any medicine, clean your teeth, read if you want (I can't as I end up reading the whole book, but it works for some)... try and keep to doing the same things in the same order, as your body will treat these like zeitgeibers and start to associate them with sleep.
3) If your insomnia is a sudden temporary one, change your sheets, nightclothes and air out your room well in time for bed - sometimes we forget these things, but fresh cool linen at night can help us sleep.
4) Do not drink coffee or have anything caffeinated (including chocolate) for at least 4 hours before sleep - as it will disturb your sleep cycle
5) Same time with alcohol, it may make you dozy, but you will have a more restless night if you drink than if you had had nothing.
6) If you are still awake and up, get up and do something away from your bed. The worst thing to do is start to associate the bed with being upset and tired (believe me, years of practice taught me this). Get up, go to the loo, even if you don't need to, potter about for a short while then once feeling tired again, go back to bed. If you find yourself getting frustrated, tearful, throwing pillows, anything like that, pick up the pillow and a cover and take it somewhere else - like a couch. It will prevent you feeling that way about the bed specifically and the change of scenery may help you sleep by seperating sleep from the bed.
If you have long term (chronic) sleep problems, like I do, then go and speak to your Dr. A good dr will always recommend all the above things first. Sleep hygeine and routine are important, even with a Drs help, but they may be able to suggest sleep remedies, such as Nytol (herbal et al) which may help you sleep, or if all else fails a sleeping tablet.
Note - sleeping tablets really are and should be the last resort. They can not be relied on and are highly addictive so take a large amount of self controll to not take every night. If you have temporary insomnia, the above should help, if it is still going on after a long time, there may be something else going on, so getting checked out is a good idea (there is restless leg syndrome, sleep aponea, high blood sugar, overactive thyroid... and many other things that can affect sleep and a good Dr will check for these before recommending a treatment)
Good luck :)
If the Human brain were so simple that we could understand it, we would be so simple that we wouldn't.
Something that works very well for me, is if you can get your hands on some lavender oil or some fresh lavender sprigs if you can get some from somebodys garden. Three drops of lavender oil in a nice hot bath will help you sleep because lavender is a natural relaxant.
Works for me every time :)
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