Best sleep tips if you can’t sleep right now

June 8, 2010

in Adults, Sleeping Tips

There are a great deal of ways that people utilize when trying to get to sleep. Some of them work and some of them don’t. Some of the best sleep tips involve all natural techniques that you can do in your own home without a daunting middle of the night trip to the drug store.

Make sleep a priority. Don’t stay up till all hours of the morning when you know you must get up early. Do this enough times and then your body will no longer sleep when you want it to. You will have reset your internal alarm clock, which will only make you groggy and very cranky.

Start a sleep/bedtime ritual. Start getting ready for bed earlier in the evening. Unwind from the madness of the day at least 2 hours before bed. Start lowering noise and lighting, along with any other stimulants. Take a shower or bath or just wash your face. Put on your pajamas and get comfortable. Create a bedtime for yourself. Going to bed at the same time every night tells your body what time to go to sleep.

Create a restful place to sleep. No television in the bedroom. No clutter in the bedroom. Make your bedroom an oasis from the rest of the house. Make sure that you have a good quality mattress and foundation on your bed. It should be comfortable and support your spine.

Cut back on what you take in before bed. Avoid foods. Cut back on or reduce the amount you smoke and the amount of alcohol you consume before bed. Try warm milk or herbal tea , like chamomile, to help you relax in the evening.

Need more help to relax? Listen to music. Not crazy music, but soft, lilting music to practice deep breathing to. Get your spouse to give you a massage. Close your eyes and clear your mind. Some people swear by practicing meditation techniques at bed time as well as counting backward from 10,20, or even 30.  The belief is that your body comes to understand that you are ‘counting down’ to sleep and it begins to relax into the beginning stages of the sleep mode.

If you just cannot sleep, get up. If you are laying in bed staring at the ceiling then get up. Attempting to force yourself to sleep results in a horrid restless sleep. So get out of bed and deal with whatever issues may be dealing with.

One last way to help you sleep is exercise. Now don’t exercise within 1-2 hours of bedtime. Find some time during the day, even first thing in the morning, to exercise. It has been scientifically proven  that people who exercise have a better quality of sleep. Exercise helps to reduce stress levels and increase health, both of which help to create a more peaceful quality of sleep.

{ 8 comments… read them below or add one }

ugh November 9, 2009 at 12:17 am

its 5:17 am, need to get up at half 7. thanks for the tips.

Reply

me February 12, 2012 at 1:54 am

5:52 right now, I have a sleepover tonight? As in not now tomorrows tonight, the nextnight from now.I can’t sleep.

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Alice Mott January 21, 2010 at 11:12 pm

I guess you’ve been able to sleep over the past few months (no posts LOL!). but I had a terrible time of it until Christmas. My husband bought me a new pillow from rejuvenite, these people make what they call a natural latex pillow. I’m not so sure I understand all that, but what I do know is that now I can sleep! It is a wonderful pillow, I sleep much better, and I no longer wake up all stuffy and groggy.

I recommend this type of pillow to anyone suffering from night time allergies or insomnia.

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Alice Mott February 9, 2010 at 8:44 pm

a good night’s sleep is the key to keeping a positive attitude and being productive. I love coffee, but too much of a good thing can be detrimental. Having suffered from sleep apnea, I had to do a few things to restore quality of life.
1. no caffeine after 12 noon.
2. I replaced my old pillow with a really good one. I bought a rejuvenite pillow (www.rejunvenite.com) -totally awesome!
3. regular exercise (20 min 4x/week).
Sleep well!

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Verina Souba June 14, 2010 at 1:37 pm

a good night’s sleep is the key to keeping a positive attitude and being productive. I love coffee, but too much of a good thing can be detrimental. Having suffered from sleep apnea, I had to do a few things to restore quality of life.1. no caffeine after 12 noon.2. I replaced my old pillow with a really good one. I bought a rejuvenite pillow -totally awesome!3. regular exercise (20 min 4x/week).Sleep well!
+1

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Stillawake November 25, 2010 at 6:19 am

I am still awake…I have tried all of these tips countless times with no success. I hate laying here listening to my partner sleeping soundly while I struggle to get an hour or more of unbroken sleep. I am also tired of my breath smelling like feet from the valarian I am taking as a last ditch attempt to get my brain to shut up. Anyone got any other suggestions other that the usual BS?

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Insomniac November 28, 2011 at 2:57 am

I am awake at 1 am with school tomorrow. I’ll try fixing my bed and all That and replacing my pillow.
Methods that work-
Burrying your head have into your pillow.
Warm milk with just a dash of cinimon. (YUM)

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Sleep Better March 27, 2012 at 12:12 am

I make it a habit to get better sleep. I strongly believe that proper sleep every night will enhance our memory but also it is beneficial to our emotional health and in fact, overall health. I have found from this blog some tips on how we can resolve sleep troubles, thanks for sharing.

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