How to get a more restful sleep?

Question

What are some advice you can give me to get a more restful sleep?

Answer 1

warm milk, herbal tea, warm bath.

Answer 2

All of the above are good suggestions, but don't leave out a good amount of hard physical exercise earlier in the day. Physical exercise is a necessary part of life, and you only have to go to the grocery store, or anywhere for that matter to see the effects of people who chose to not keep any kind of exercise pattern in their lives. You may not sleep longer hours, but you will wake more refreshed.

Get in a routine of showering/bathing at night, keep the same routine, same time every night. Warm milk works better than cold milk, I think it is something about making the tryptophan more available. Avoid caffeine after about 2 pm, avoid alcohol, as it just interrupts the sleep cycle, and while you may not be "conscious" you are not getting good sleep.

After lights out, there are several strategies to getting your brain to get calm. Start at the top, pay attention to your scalp and the muscles in it. Consciously relax them, then move down to the neck, sensing and relaxing those muscles, then the jaw, eyelids, etcetera. Another is to imagine a white balloon in your brain and with each breath, it slightly expands, pushing out the days' events and worries. Another is to do some repetative mental task, such as multiplication tables or typing something you know by heart in your mind, or doing sign language in your mind. Something like they Gettysburg address or the Lord's prayer or desiderata, so long as you know it by heart. Calm, relaxing music might be the trick for you, play the exact same songs every night. Pretty soon, the sensory, visual and audio sensations will be a strong trigger for the sleep reflex.

If you can't sleep, don't sweat it, get up, go to another room and read something boring. I would suggest The Rise and Fall of the Roman Empire. I have never gotten more than two pages into that one.

Answer 3

Try listening to slow, classical or jazz music before bedtime. Grab a nice book that you can read. Stop thinking of what you will do the following day, or what has happened to you that day.

This should put you to lull and give you sound sleep. Try drinking a glass of water too, that will help you.

if neither of this works, what you can do is, just lie on your bed comfortably without any movements as it will deter your concentration into having a sleep.

When you are already in a relaxed state, begin counting backwards from 100 to 1. This trick helps me sometimes, instead of counting sheeps :).

Generally what it does it, it puts your body in a relaxed state so that you are physically stabilized. This makes it possible for you to have a sound sleep.

Answer 4

Avoid bed-time snacks, particularly grains and sugars. These will raise blood sugar levels and make sleep difficult.

Do not watch television or do any work in bed.

Once in bed, close your eyes and simply "feel your body" - this means focus on your body and wherever you notice tension, consciously relax that area. Then, simply watch your slow easy breathing until you fall asleep.

Read spiritual or inspirational literature for a few minutes before bed. Avoid dramatic novels or distressing reading material.

Go to bed as early as possible. Our body systems, particularly the adrenal glands, do a majority of their recovering during the hours of 11PM and 1AM. So aim to be in your bed with the lights out between 9:30 P.M. and 10:30 P.M. If you are not used to getting to bed this early, move your bedtime up by 30 minutes every week until you are in bed by 10:30 P.M.

Stay away from alcohol. Although alcohol makes people drowsy, its effect is short-lived and people will often wake up a few hours later, unable to fall back to sleep. Alcohol will also prevent you from falling into the deeper stages of sleep, where the body does most of its healing.

Avoid foods which you may be sensitive to. This is particularly true for dairy and wheat products, because they may have an effect on your sleep, such as causing apnea, gastrointestinal upset, excess congestion, and gas, among others.

Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter, may affect sleep.

Sleep in COMPLETE DARKNESS or as close to it as possible.

About an hour before bedtime, run a hot bath into which you place a few drops of a calming aromatherapy essential oils. You can also diffuse these scents in your bedroom.

Answer 5

Sleep in a dark, quiet, dry, room tempurature room on a clean bed. Some white noise like a fan helps keep out noise. Don't try to sleep hungry or overly full either. Be in a calm state. Meditate before you sleep.
Good Night.

Answer 6

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

Answer 7

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Answer 8

warm milk and a glass of wine are proven classics (though i wouldn't mix them). having a set schedule, for sleeping, is said to help (that is, go to bed the same time, every night). little rituals help children, and they might help you! turn the lights down (total darkness is best, for sleep), brush your teeth, perrhaps listen to soothing music or talk radio (npr works, or jazz). don't have it too loud, or it might interfere with your relaxation, or you might become over-involved in a story - you want a murmuring, essentially, like that of a brook, or trees rustling in the wind. you can actually purchase, or find online, loops of these sounds, or the sound of the sea or rain, which might be helpful. white noise, from a fan or television set to static, with the brightness turned down, helps me. others prefer complete silence. finally, you might try progressive relaxation: http://www.guidetopsychology.com/pmr.htm

sweet dreams!

Answer 9

There is a semi-precious stone called Howlite. It is white with grey marbling. You can pick it up for a dollar or two at any new-agey kind of shop. Put it under your pillow.

It doesn't work for everyone. It works for me, too well! I don't use it anymore. My father put it under his pillow and slept for fourteen hours. When he woke up he gave it back to me and never used it again. It might work for you just right. It's certainly worth a shot.

I am not a new agey person. I just use what works. This works. Good night, and good luck.

Answer 10

I heard Ambien works good.
I took diazepam a few times - that gave me a very restful sleep.
Tylenol PM also works ok, but it doesn't always do the trick for me.

Answer 11

A glass of red wine before you sleep or Tylenol pm