How to sleep well?

Answer 1

Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene."


Sleep only when sleepy
This reduces the time you are awake in bed.

If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy
Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.

Don't take naps
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.

Get up and go to bed the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.

Refrain from exercise at least 4 hours before bedtime
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

Develop sleep rituals
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

Only use your bed for sleeping
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.

Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.

Have a light snack before bed
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.

Trouble Sleeping? Chill Out! - A press release from the journal Sleep about the significance in body temperature before sleep


Make sure your bed and bedroom are quiet and comfortable
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.

Use sunlight to set your biological clock

As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.

Answer 2

Here are some helpful tips to sleeping well

--Drinking milk about 1/2 hour before sleeping can make one drowsy prior to sleeping which can help for those who have trouble falling asleep

--Don't workout right before sleeping because that would speed up your metabolism and get your blood pumping and even more awakw (however, some ppl do just the opposite because they find they are even more tired)

--It takes about 2 hours for coffee to kick in so you probably want to try avoiding drinking caffeinated drinks after a certain period of time during the evening so when you sleep, you're not wired instead

--Playing really smooth classical music (any piece with the word 'Adagio' in the name are usually very slow) as you try to sleep can really make you drowsy right away and peacefully

--You can also try to stop taking naps during the day (if you do) which can make you more tired by the time you go to bed

--Also just try to sleep around the same time everyday and getting the recommended 7 to 8 hours of sleep a night

I hope this helps :D

Answer 3

I agree with most of the answers above. I have really bad sleeping problems, and so i feel your pain. here is my personal nightly ritual. I dont always have time for it but the things with * next to it is absolutley everynight.(And no i do not have obsessive compulsive disorder)
1)I take a hot bath about 1-2 hrs before i wanna go to sleep, using a relaxing scented bubble or cream bath(wal mart has a line called bodycology, I use the gardenia, and its cheap)
2)After said bath I use body butter, all over. Massaging the lotion in relax and calms me further.
3)I watch letterman*
*4)I drink sleepy time tea, 1 cup with 2 bags. This stuff works miracles. you can buy it at any grocery store in the tea isle.
You think how is this relevant. Actually having any type of normal routine that you follow everynight helps your body to get ready for sleepBut honestly, the sleepy time tea is a good way to go. If you are looking for sleeping pills that you wont get addicted to the try melatonin. Its an all natural herb and its relatively easy. It wont knock you out for hours on end. Good luck i hope you get to sleep.

Answer 4

Here's what I do before I sleep.

1. Close your eyes (of course).
2. Imagine that your right leg is getting heavy.
3. After actually feeling your right leg getting heavy, do the same with your left leg, then your right arm, then your left arm, then your whole body.
4. Focus on your breathing. Focus on its sound.
5. Focus on your heart beat.
6. Try to day dream. Imagine stuff that won't require much thinking, such as nice places or beautiful sceneries. This should put you to sleep.

Answer 5

to be able to sleep well, you'd have to get yourself tired at the end of the day and you'll sleep like a baby
if you can't sleep, you can try watching tv on staying online cause that always put me back to sleep if I can trouble falling asleep

Answer 6

It depends on what is keeping you awake. A warm milk before going to bed is always good. you could also add honey if you don't like plain milk the honey will also help you sleep as well. All the best

Answer 7

10 Tips to Sleep Well
http://www.askaquery.com/question/10-Tips-to-Sleep-Well.html


Insomnia – Beat it with Sleep
http://www.askaquery.com/question/Insomnia-%96-Beat-it-with-Sleep.html

Answer 8

The other answers are all good. There are also over-the-counter products and prescription products that help deal with sleepnessless or the stress underlying it for those who have serious sleep issues.

Answer 9

try to have a good day first to have a good night (it's a pre-requisite) then try doing some exercise at around 5-6 pm. then before going to sleep drink a warm cup of milk and a piece of banana. try it. it works to me

Answer 10

drink hot milk