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Do you find yourself tossing and turning through the night? Not being able to sleep can be very frustrating. Everything that happened during the day is racing through your mind. Every little sound keeps you awake. You lie there thinking what can you do to get some sleep?
You do not need sleeping pills to sleep soundly tonight. The following 7 tips will help you to get that needed rest. If you can implement one or more of the tips we share in this article, we guarantee that you will sleep soundly tonight!
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1. Your Daily Routine Should Include Some Physical Activity
If you wish to fall asleep faster and to enjoy a deeper sleep, you need to start a regular routine of physical activity. Better sleep is promoted by regular physical activity.
Having said that, however, you need to be aware of your timing. Exercising too close to bedtime may prevent you from falling asleep, as you may be way too energized after physical activity. This issue can be avoided if you exercise earlier during the day.
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2. Remove Distractions
There is only one thing your bed should be used for. Okay, make it two. But for now, we are talking about sleep.
The bed is not the place to pay your bills or answer e-mails. Do not watch TV in bed, as the flickering light from the screen will only keep you awake.
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3. Make A Schedule And Stick To It
Remember when you were young and your mother always made you go to bed at the same time? She had the right idea. By keeping to a schedule, your body naturally sets its internal rhythm. This allows you to consistently awaken every day refreshed at the same time.
Keeping to the same schedule even on the weekends – This will keep you from feeling overly tired the next morning.
4. Make Yourself Comfortable
Your room should be ideal for your sleeping needs. Quiet, dark, and cool are often the perfect conditions.
In order to make yourself an ideal sleeping environment, you may find you need a fan, or perhaps room-darkening shades, possibly even earplugs; do whatever it takes to make you comfortable at sleep time.
5. No Napping
We know that a nap is a good way to recharge, especially if you are older. However if you take a nap, you may well be making your insomnia worse.
If you suffer from insomnia, you should consider eliminating napping. If you must take a nap, do it in the early afternoon. Also, you should limit your nap to a maximum of 30 minutes.
6. Avoid Alcohol At Bedtime
No doubt drinking some alcohol before bedtime will allow you to fall asleep easier, but you’ll tend to wake up in the middle of the night as the effects from the alcohol wear off.
Also, as your body digests the alcohol, it will begin to suffer from the results of withdrawal – This often will cause both nighttime awakenings and even nightmares for some people.
Hence, you should avoid drinking alcohol at (or just before) bedtime.
7. Do Not Eat Just Before Bed Time
Avoid eating at least 2 hours before going to bed. Give your body time to digest your food.
Allowing your body to digest or at least start to digest your food long before you go to bed will allow it to rest while you sleep, instead of churning away at your food.
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