Ever lyed in bed but couldn't sleep?
I have it from time to time, but I have some tips that might help you.
First, you must set a regular bedtime. You have to go to bed at the same time every night. But you msut also get up at the same time every morning.
If you're getting enough sleep, you should wake up naturally without an alarm.
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.
Turn off your television and computer. Many people use the television to fall asleep or relax at the end of the day. Not only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relaxing it.
Try listening to music or audio books instead, or practicing relaxation exercises. I prefer listening to some classical music, because it makes me feel relaxed the most.
Don’t read from a backlit device at night (such as an iPad).
If you use a portable electronic device to read, use an eReader that is not backlit, i.e. one that requires an additional light source such as a bedside lamp.
No caffeine please
Avoid caffeine. It keeps you awake and that’s now what you want for a good nights sleep. We all know that. So instead of coffee, you can drink some hot chocolate, or tea.
Tea made of herbs that can help you fall asleep are: Chamomile, hops, passion flower, lavender, oats, ginseng and valerian, or a combination of these herbs.
Keep your room cool. The temperature of your bedroom also affects sleep.
Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation.
A bedroom that is too hot or too cold can interfere with quality sleep.
Make sure your bed is comfortable. You should have enough room to stretch and turn comfortably. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow. Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more support.
Postpone worrying and brainstorming.
If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when you are fresh and it will be easier to resolve. Similarly, if a brainstorm or great idea is keeping you awake,
make a note of it on paper and fall back to sleep knowing you’ll be much more productive and creative after a good night’s rest.
Hot and steamy
Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles. Or, if it's possible, a massage. This is a great way to relax as well.
Let's make it dark!
When it’s time to sleep, make sure the room is dark. The darker it is, the better you’ll sleep. Cover electrical displays, use heavy curtains or shades to block light from windows, or try an eye mask to cover your eyes.
Also, use a flashlight to go to the bathroom at night. As long as it’s safe to do so, keep the light to a minimum so it will be easier to go back to sleep.
Keep noise down. If you can’t avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household,
try masking it with a fan, recordings of soothing sounds, or white noise.
You can buy a special sound machine or generate your own white noise by setting your radio between stations. Earplugs may also help.