Question by Monkey Queen: How to control your sleeping habits?
I have found lately I am sleeping the deepest the last two hours before I have to get up. (for instance I have to get up at 7am, I find i sleep fitfully all night and then out like a light from 5am til my alarm goes off!) This is making it hard to get up and get going in the morning. I feel disrupted, not ready to get up and it sets a bad tone for the day.
I DO NOT want to take any sleep aids, can anyone give me advice on how to train myself to sleep better and wake up refreshed and ready to go?
Best answer:
Answer by SMinerva21
A lot of people have problems getting to sleep, especially women. We tend to worry about things before bed, and not clear our minds. Here are some suggestions you should try:
1. Before you go to bed, make a list of anything you need to remember the next day. It will help you relax, wven if it’s something simple as “Make a sandwich for lunch.” Studies show that it’s the little things we try to remember that really bother us during sleep. Sometimes you list will be long, and sometimes it will only have one or two things on it. I keep a notepad and pen on my nightstand for this purpose.
2. If you don’t already, only use your bed for sleep. Don’t read in it, use the computer in it, etc. Your brain needs to associate your bed with sleep, and nothing else. Even taking naps on the couch rather than your bed can help.
3. Try to meditate or wind down before bed with either a bubble bath with lavender and chammomile, or drink decaffienated teas made especially for nighttime.
4. Do you excercise at all? Studies show that people who are more physically active during the day have easier times falling asleep at night. Things that are low-impact like yoga and pilates are also effective.
I hope these suggestions help. If not, you may need to consider a sleep aid if the sleepless night start to really interefere with your daily life.
What do you think? Answer below!
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Changes in activity level, stress, caffeine, etc. all cause disturbances in sleep. There is no ‘quick fix’ and you need to look back and see if you’ve made any changes in your daily routine.
For me, as a nurse when I’m not working I don’t sleep as well because I didn’t spend the day running around the hospital. For stress, when you have too much on your mind, your body goes into overdrive and causes an inability to sleep.
That said, try tylenol PM if the sleeplessness gets unbearable–otherwise up your activity level or have some mind stimulation before bed (read a book, crossword puzzle, etc.) to tire your mind.