Sleeping Problems

TIPS FOR A BETTER NIGHT’S SLEEP

Failure to get sleep can be one of the most frustrating experiences. This actually becomes worse when you are really trying to fall asleep and you can not just get sleep, and you don’t know the cause. Ask a doctor online for tips that can help you to find sleep if you can’t sleep.

Avoid placing the bedside clock just next to where you sleep. This is because it reminds you constantly that you are taking very long to fall asleep and you have very little time before you get up. It keeps you awake just by looking at it. Set the time that you intend to wake up, then keep it away from your reach or just keep it facing away from you so that you do not keep looking at the time.

When you are lying in bed, turning and tossing, you can get very frustrated at your inability to fall asleep. The truth is that the more you try to get yourself to sleep, the more it registers in your mind that you just can not fall asleep. The best thing to do is to just relax.

The harder you force yourself to fall asleep, the more the whole process of falling asleep becomes. This is because it only increases tension and anxiety. Sleep can only be achieved when the atmosphere is totally relaxed. The mind should not be occupied by any thoughts that bring anxiety. The body should be relaxed and the muscles must be free of any tension.

Another solution could be to actually get out of bed. Staying in bed is not always the perfect solution when you can’t fall asleep. Get to the kitchen and drink some water or go to another room and read or draw or do something that you actually like. You will gradually get bored and tired and you will be ready to fall asleep again. It’s sometimes advised that you ask medical questions about lack of sleep if at all it persists.

Techniques to Use to Promote Sleep

Take a light snack before going to bed; research has actually shown that a light snack can help you to sleep better. Heavy meals just before going to bed can make you very uncomfortable hence make it impossible for you to sleep.

Research has shown that warm milk is helpful since it has tryptophan that is important in producing serotonin; this is a chemical in the brain that has a calming effect that helps in promoting sleep. Other foods that contain tryptophan are tuna, peanuts, cheese and turkey.

Foods that are rich in calcium and magnesium are also recommended. Dairy products are good sources of calcium while fruits, cereals and whole-grain bread are high in magnesium.

Actively relax; use one of the active-relaxation techniques before going to bed. The active-relaxation techniques help to clear the mind of any thoughts gets rid of the tension from the body and gets you in a relaxed and peaceful state.

Progressive-muscle relaxation; tensed muscles will naturally want to relax. Start by deliberately tensing a single muscle group from the toes all the way up. Then relax the muscles, and move to the neck, face, shoulders, forearms, chest, abdomen, buttocks and thighs.

Abdominal breathing; rhythmic breathing is an excellent way for body relaxation. Take in as much air as you possibly can, hold it for some seconds then release it slowly; do this while lying on your back.

Visualization; envision a scene that you like such as the best vacation spot you have ever visited. Close your eyes and you will drift to sleep in no time.