The secret to getting good sleep every night

Discussion in 'Jokes' started by g3sudha, Jan 10, 2012.

  1. g3sudha

    g3sudha IL Hall of Fame

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    Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.

    Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends.

    Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days.
    Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
    Fight after–dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
     
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  2. g3sudha

    g3sudha IL Hall of Fame

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    Tips to fall asleep faster


    1. Just do it.

    The best and simple tip on how to fall asleep quicker is to try to fall asleep. Some determination can really do miracles. Just think of all the good things that you will be able to do the next day if you only could learn how to fall asleep faster.

    Imagine doing those things and feeling great about yourself, and just realize that you need to be rested if you want to have a great day tomorrow. Don’t try to put pressure on yourself! Just think of the end results that you will get if you could fall asleep faster tonight.

    2. Avoid distraction.

    Don’t look at TV or listen to music as it’s most likely these will keep you awake more than it should. So yes, learning how to fall asleep faster does require some sacrifices, but it will all be worth it.

    3. Read a peaceful book.

    Or a boring one. They both work for me. But do this until you go to bed because the idea is to fall asleep fast and not to read 100 pages in bed and then go to sleep. The moment you feel tired, put the book down and put your head on the pillow. This is the answer if you wanted to know how to fall asleep when not tired.

    4. Get rid of distractions.

    A simple yet effective tip on how to fall asleep very fast is this : put all the magazines, the remote control, fliers, books or any distraction away from the bed because this way you won’t be tempted to use them and you can fall asleep faster.


    5. Avoid coffee.

    Don’t fill you body with caffeine during daytime because you will feel the effects at night. Too much caffeine is both harmful for your health and sleep. You can also avoid having a coffee late in the afternoon as this will interfere with your sleep too.

    6. Avoid drinking too much alcohol before sleep.

    Boozing your body is not helping you sleep faster but will give you some well deserved headaches. Night sweats from alcohol are very common today when people abuse their bodies and drink too much.

    7. Cut down on sweets.

    One of the hardest tips on how to fall asleep fast without pills is to limit the amount of chocolate or candies that you eat. All that sugar will keep you very energized and unable to sleep.

    8. Turn the lights off.

    This is a no-brainer but so many people try to fall asleep with the night lamp on and is not a miracle they don’t succeed. This will, in most cases, be the answer to the how to fall asleep faster question that one may have. Some people can and prefer to sleep with the lights one, but, most of us can’t do that. We sometimes tend to forget that we sleep better without any lights on, so we need to remember ourselves that. If you have trouble sleeping even with the smallest sign of light peaking through your curtains, try using an eye mask.

    9. Don’t waste time in front of the PC.

    Avoid staying in front of the computer till later in the night if is not necessary. All that bright light coming from the computer won’t help you to fall asleep faster.

    10. Exercise.

    This is great for your health and is inducing sleep too. By exercising you will also reduce stress and you will have greater chances of falling asleep faster. This works for a small part of people, but the next tip is exactly the opposite of this one.

    11. Don’t exercise close to bed time.

    Most people will feel energized if they work out before bedtime and this will stop them from falling asleep. Because of the adrenaline that is created when we workout, we feel alive and a boost of energy fills our bodies and that is why you should not workout before bedtime unless you know that this will make you sleepy. If I start doing this, I can’t fall asleep too soon, and that’s why I exercise early in the morning. But, who knows how you will feel after this. Just try it and see.

    12. Pamper yourself with a nice bath.

    A warm bath can give us the answers to how to fall asleep faster. So, have a warm bath. You will feel relaxed and the sleep will come naturally. You should take a bath with 1 or 2 hours prior to going to sleep, because the steam and that hot water will make you sleepy about 1-2 hours after the bath has been taken.

    Use bath oils to create a relaxing atmosphere or dip into a bathtub full of bubbles. Look for a bubble bath that smells like your favorite flowers or like bubble gum if you want a quirk moment.
     
  3. sublakshmi

    sublakshmi Bronze IL'ite

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    Good tips shared by u. Thanks a lot
     
  4. g3sudha

    g3sudha IL Hall of Fame

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    Thanks for your first comment.
     
  5. nikhath

    nikhath Senior IL'ite

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    Despite not defying any of the above listed tips, I still have a problem sleeping at stretch. Often I wake up around 3am and don't feel asleep until 6am. Kindly suggest something dear ilites!!
     
  6. keethi

    keethi Silver IL'ite

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    Good tips . thanks for sharing
     

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