Fifty Useful Tips For Better Sleep
You can sleep without pills and still beat insomnia The fifty following tips will help you to have a better night's sleep 1. Try to relax before bedtime; take a walk or read a newspaper; just 2. Do your paperwork or other work-related activities early in the 3. Make sure your bedroom is not noisy. 4. If your bedroom is noisy and you can't correct it, wear earplugs. 5. Think of places you fell asleep easily and try to copy those places; 6. Check the medicines you are taking to see that they aren't nervous 7. Make sure your bedroom is well-ventilated but not too cold. 8. Don't use too many or too few blankets. 9. Don't tuck your sheets in too tight at the bottom of the bed; your 10. Your mattress should not sag. 11. Have a big enough bed for yourself; if you're 6'8", don't try 12. Your pyjamas or night gown should be comfortable, not too tight. 13. Use a pillow that suits you, soft or firm, whichever you prefer; or 14. If you like a soft light on while you sleep, have one on. 15. If you prefer to sleep in darkness make sure your blinds are thick. 16. Rise at the same time seven days a week, no matter what. 17. Do not linger in bed when you wake up; instead, get up right away 18. Avoid napping in the afternoon. 19. Do some sort of physical exercise each day which will tire you out. 20. Cut down on smoking and drinking alcohol at least two hours before 21. Don't drink coffee or soft drinks containing caffeine after dinner. 22. If you like to watch TV before going to bed, keep it light; watch a 23. If you like to read before going to bed, keep it light. Read to a 24. Don't socialise with friends with whom you are likely to argue in 25. Establish a regular bed-time. 26. Avoid eating too much salt with your dinner and in any after-dinner 27. Try eating snacks high in calcium and protein before retiring; 28. Take bone meal tablets or some other form of calcium regularly 29. Herbal teas such as camomile and valerian induce sleep. 30. Try a teaspoon of brewer's yeast and a tablespoon of molasses in a 31. Don't forget about a glass of warm milk before bed; it does work. 32. A teaspoon of honey in a cup of hot water is said to induce sleep. 33. Another old-fashioned remedy is to take two teaspoons of cider 34. Ask your spouse which sleeping position you sleep most soundly in; 35. Don't go for 8 hours of sleep; you may only need 4 to 6 hours. 36. Spend no more than 3 minutes thinking about the day's problems when 37. If you find it difficult to sleep with your spouse, try getting 38. The optimum temperature for sleep is 60 to 64 degrees F. 39. Relax before bed in a warm bath. 40. Buy a humidifier to keep your room warm in the winter without 41. Add a tablespoon of dry mustard powder to your before-bed bath. 42. Add baking soda to the bath water. 43. Foot baths before bed help. 44. Before bed, listen to relaxing music. 45. When you are in bed, recall the happiest experiences of your life. 46. Ask someone to read aloud to you in bed before you go to sleep. 47. Lie on your back in bed and relax each muscle in your body. 48. Visualise various parts of your body relaxing. 49. Concentrate on doing some deep breathing as you lie in bed. 50. If all else fails, try counting sheep; it's an age-old cure and has ----------- END -----------
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Fifty Useful Tips For Better Sleep
do something which is not stressful.
evening.
set your room up the same way.
system stimulants.
feet should feel free and unrestricted.
sleeping in a single bed.
not at all, if that's what you prefer.
and start moving on with your morning routine.
bedtime.
comedy instead of a drama.
logical stopping point, so you won't lie awake wondering what's going to
happen.
the evening. Night time arguments are like poison to an insomniac.
snacks.
small amounts of cheese and nuts contain Tryptophan, an amino acid which
promotes sleep.
after dinner.
glass of milk.
vinegar with two teaspoons honey in a glass of warm water.
try to assume that position upon retiring.
you are in bed.
twin beds or separate bedrooms.
drying out the air too much.
helped many an insomniac get a good night's sleep.
