How do you get a decent nights sleep?

Question

I mean quality sleep.

Answer 1

Lots of activity in the hours leading up to bed - preferably physical. Also if I have a lot on my mind, I try the mental trick of putting those problems up on a "shelf" (use your imagination). And telling myself that I will look at them in the morning.

Answer 2

If you have trouble sleeping, as millions do, first see your doctor, tell him / her what your problem is and get a complete blood work up to make sure there is no underlying medical problem that is causing this problem. Sometimes we have so much on our minds, it just keeps active no matter how tired we are. Cut off caffiene completely and alcohol at night because when the alcohol wears off you wake up so you only get a full 3 or 4 hours until you have to pee. Then you are up for the rest of the wee hours.
Go to sleep every night at the same time and don't nap at all during the day. You must get yourself on a workout schedule as well, same time everyday, or evening. This will train your body. It will take a long time but worth the effort. One more important thing, never eat at night and cut that salt intake down or cut it almost completely if you can't completely cut it from your diet. Most don't realize what time they eat and what they eat effects the sleep. If you have been on medication and not taking it now, that would do it as well, so just talk to doc, maybe you weren't taken off it the right way. Some meds, you have to be weaned off. Sleep nice, think of the beach, lying there in the sun and the sun fades behind the tree and you are lying there and the sensuality of the breeze when it crosses your body, - relaxing. I still have to use this thought to fall asleep sometimes when i can't clear my head of other things keeping me awake. But like I said, it could be more than that, medical reasons keeping you up.

Answer 3

Go to sleep every night at the same time and don't nap at all during the day. You must get yourself on a workout schedule as well, same time everyday, or evening. This will train your body. It will take a long time but worth the effort. One more important thing, never eat at night and cut that salt intake down or cut it almost completely if you can't completely cut it from your diet. Most don't realize what time they eat and what they eat effects the sleep. If you have been on medication and not taking it now, that would do it as well, so just talk to doc, maybe you weren't taken off it the right way. Some meds, you have to be weaned off. Sleep nice, think of the beach, lying there in the sun and the sun fades behind the tree and you are lying there and the sensuality of the breeze when it crosses your body, - relaxing. I still have to use this thought to fall asleep sometimes when i can't clear my head of other things keeping me awake. But like I said, it could be more than that, medical reasons keeping you up.

Answer 4

Let the brain slow down calmly from the exertions of the day. For the last half hour before you go to bed, don't do anything that taxes or worries the brain too much, like catching up with the world news, doing a cryptic crossword or the household accounts or reading Einstein. You could do a few minutes' silent meditation if you have time and an understanding partner.

Make sure the room is dark enough, so you don't necessarily wake up at the crack of dawn just because your curtains are too thin. An eye mask like the ones they give out on aeroplanes can help.

Avoid stimulating food or drinks late at night, obviously.

If you have very young children, I'm afraid the only thing you can realistically do is be patient for a few years.

Answer 5

Getting good exercise does help. Also if you work really hard during the day, physically, then you should be ready for sleep at the end of the night. Write stuff down that is bothering you or on your mind. Make list of thing for you to do the next day. Stretch and do deep breathing to loosen up. Take a nice hot bath. Cut the TV off. Read something interesting. Make sure where you sleep is nice and cozy. Plan a good hour for you to go to bed and make it so! Best of luck!

Answer 6

Staying in bed until you fall asleep wont really get you the quality sleep you need. Be active during the day of course... but the real clincher I've found works for myself is to use my brain.... I know, I know, that sounds kind of weird, but I find that if I'm studying something, and REALLY using my brain, after a while I am SO tired. And I get some pretty deep restful sleep. Whether or not that would work for you is something you have to find out for yourself though. Good luck. I hope you get that good nights sleep. Have an awesome day :)

Answer 7

First, see your doctor or call a medical careline where you live and explain your symptoms to them to rule out any conditions requiring medication. Now try this, do not drink any caffeine after 6PM, Next make sure that your bed is comfortable. Do not do anything in bed but sleep in your bed. If you routinely do homework, office work or pay bills STOP! you are telling you body that it is time to work when you go to bed. Then get some lavendar potpourri and place it on you bedstand or in your pillowcase. You can buy loose weave material at a material shop that will let the smell escape and tie the ends with a ribbon. Drink some chamomile tea and honey. You'll get used to it. The last thing you do is get a relaxation CD at any bookstore and play it for one half hour before your bedtime while you are getting ready for bed. Develop a routine so your body knows that you are getting ready to sleep.

Answer 8

Either you do not get enough exercise to be fit and tired enough to sleep well or you let too many little things in life bother you mentally. The first is rather easy to solve the second takes some real effort. Too many people fret and worry about things they can do nothing about. Getting involved too deeply in other peoples lives causes a lot of the mental anguish. Also quite often people actually sleep more than they think they do. Awake time seems to go so slowly we think it is a long time and it really is not. So many things can be involved so take a very good look at your life and see where you and make changes to help you cope better.

Answer 9

The most expensive piece of furniture in your home should be your bed. Don't stint on expense here, because this is the piece of furniture which will most affect your life, sleeping and waking.
Make sure you have a dark, clean, dry, warm, quiet place to sleep. Go to bed at the same time every night (ten minute window). Try to get accustomed to living without an alarm clock.(if you are getting enough sleep, you won't need one.) Have a nighttime routine that lasts about an hour before you go to bed. eg. shower/bathe, change into jammies, read a book in a chair beside your bed, use the toilet, then bunk down. Lie down in a position most comfortable to you, close your eyes, and daydream. Most people take 7 - 20 minutes to get to sleep.

Answer 10

41 Simple Tips for Getting to Sleep, including some you've never seen before.

. They're all designed to help you deal with tension, stress and anxiety, and to enjoy a good night's sleep.

Techniques you've probably already tried but are still worth trying again.

* See a Doctor
* Take a Warm Bath
* Get a Massage
* Listen to Music
* Drink Warm Milk
* Drink Herb Tea
* Eat a Bedtime Snack
* Avoid Caffeine, Alcohol and Tobacco
* Sleep in a Well-Ventilated Room
* Sleep on a Good Firm Bed
* Sleep on Your Back
* Get Some Physical Exercise During the Day
* Keep Regular Bedtime Hours
* If You Can't Sleep, Get Up
* Don't Sleep In
* Get Up Earlier in the Morning
* Keep Your Bed a Place for Sleep
* Avoid Naps
* Avoid Illuminated Bedroom Clocks

Of course there's the standard technique that everyone knows (although it never worked for us)

* Counting Sheep

And some techniques you probably haven't seen before

* Sleep With Your Head Facing North
* Don't Watch TV or Read Before Going to Bed
* Toe Wiggling
* Stomach Rub
* Progressive Relaxation
* Deep Breathing
* Visualize Something Peaceful
* Visualize Something Boring
* Imagine It's Time to Get Up
* Quiet Ears

Answer 11

The most important factor in getting a good night's sleep is regularity - training your body to have a regular sleep schedule. Not only will you sleep better, your sleep will be more productive and you will wake up feeling better. Supposedly 7 hours is a reasonable minimum, though you can probably get by with less if you're disciplined about it - again, regularity is key. Another really important factor is the removal of disturbances - noise, for one, but more importantly, ANY light at all, even a tiny bit of light, is disruptive of sleep. You will get a much better night's sleep if it's in the pitch black.

Finally, before you go to bed, think about when you want to get up. This will help your body adjust its internal clock properly so your sleep cycle will conclude naturally at the appropriate time. Sounds like mystical mumbo-jumbo, but it works.