Sleep. How to do it. Overcoming Insomnia.
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Your doctor may be able to recommend a helpful relaxation CD. If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day. If you can't sleep, don't lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed. If lack of sleep is persistent and affecting your daily life, make an appointment to see your GP. Skip to main content. Main navigation Tiredness and fatigue Why am I tired all the time?
Common energy stealers The energy diet Why lack of sleep is bad for your health 10 medical reasons for feeling tired Self-help tips to fight tiredness 5 ways to wipe out winter tiredness. Keep shades open during the day or use a light therapy box. In many cases, you can improve your sleep by addressing emotional issues, improving your sleep environment, and choosing healthier daytime habits.
Since everyone is different, though, it may take some experimentation to find the specific changes that work best to improve your sleep. Naturally boost your melatonin levels. Use low-wattage bulbs where safe to do so, and turn off the TV and computer at least one hour before bed. If you use a portable electronic device to read, use an eReader that requires an additional light source.
We often become more sensitive to noise as we age, and light and heat can also cause sleep problems. Using a sound machine, ear plugs, or a sleep mask can help. Use your bedroom only for sleep and sex.
What to Do When You Can't Sleep
By not working, watching TV, or using your computer in bed, your brain will associate the bedroom with just sleep and sex. Move bedroom clocks out of view.
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The light can disrupt your sleep and anxiously watching the minutes tick by is a surefire recipe for insomnia. Maintain a consistent sleep schedule. Go to bed and wake up at the same times every day, even on weekends. If snoring is keeping you up, try earplugs, a white-noise machine, or separate bedrooms. Go to bed earlier. Develop soothing bedtime rituals. Taking a bath, playing music, or practicing a relaxation technique such as meditation or deep breathing can help you wind down before bed. Limit sleep aids and sleeping pills. Many sleep aids have side effects and are not meant for long-term use.
Insomnia: Restoring restful sleep - Harvard Health
Combine sex and sleep. Sex and physical intimacy, such as hugging, can lead to restful sleep. Experiment to see if it helps you. Two of the daytime habits that most affect sleep are diet and exercise.
Sleep and tiredness
Limit caffeine late in the day. Avoid coffee, tea, soda, and chocolate late in the day. Avoid alcohol before bedtime. It might seem that alcohol makes you sleepy, but it will actually disrupt your sleep. Satisfy your hunger prior to bed. Have a light snack such as low-sugar cereal, yogurt, or warm milk. Cut down on sugary foods. Eating a diet high in sugar and refined carbs such as white bread, white rice, pasta, and French fries can cause wakefulness at night and pull you out of the deep, restorative stages of sleep.
Avoid big meals or spicy foods just before bedtime. Large or spicy meals may lead to indigestion or discomfort. Try to eat a modest-size dinner at least 3 hours before bedtime. Whilst avoiding naps may increase your sleep drive, it can also make you feel overtired and anxious, leading to even worse sleep. Live your life — the fear of not sleeping drives us to stop living our lives. Whilst experiencing your insomnia, commit to making small actions every day that take you closer to what is important to you in your life.
Doing so can help lessen resentment and paradoxically promote sleep. Drink caffeine and alcohol — Yes, you read correctly! So many clients get caught up with giving up caffeine and alcohol to control their sleep, only to find themselves resenting insomnia even more.
Take insomnia off the pedestal by enjoying a coffee or having a glass of wine, but in moderation.