If you've already managed to figure out at last, how tofall asleep, but you're having trouble getting goodsleep through the night (i.e. tossing, turning , waking up more than once), this article will tell you what you can do to ensure a peaceful night's slumber!
Get on schedule. Varying your sleeping times by more than an hour can severely disrupt your sleep quality by "advancing the sleep phase". For example, let's say you normally wake up at 6 a.m. on weekdays to get to work, so you get to bed around 10 p.m. because that's when you start to feel sleepy (and it's also a good time to ensure 8 hours of sleep). If, on the weekend, you sleep in until 9 a.m., you probably won't be able to fall asleep that night until 1 a.m. again. In other words, your body thrives on running on a routine; erratic sleeping sessions will interfere with your internal "biological clock". For some people, and depending on work and routine, a very short rest in the afternoon (the Spanish call it the siesta) could help alleviate drowsiness some people experience during the day. But make sure not to oversleep.
Be mindful of what you eat or drink before bed.Your stomach should not be too full, but not too empty. Wait at least three hours after dinner before going to sleep. Digestion slows down while asleep, and a full stomach may interrupt sleep. Do not eat heavy foods for the few hours prior to sleep. Similarly, you should avoid going to bed on an empty stomach, as a completely empty stomach may equally interfere with your sleeping patterns.[1] Switch to decaf coffee and avoid tea, cocoa and cola drinks. Caffeine can keep you awake even if you drank it earlier in the day, as the effects of caffeine can last up to 12 hours. Avoid tobacco products in the evenings as well. Try to avoid drinking water or other fluids one hour before you go to sleep, but make sure you drink at least 2 litres of water during the day. A well hydrated body will not wake you up thirsty in the middle of the night. While alcohol will make you feel sleepy, it will reduce sleep quality. If you find that your stomach is grumbling for food and is keeping you awake, have a light snack about an hour before bedtime, but avoid foods high in carbohydrates or sugar. Stick to foods that contain high levels of tryptophan, such as milk, turkey, yogurt, soy beans, tuna, and peanuts. Tryptophan helps the body produce serotonin in order to relax.[2]
- Change your sleeping position. You may think that it's impossible to control what position you sleep in since you aren't fully aware of what you are doing, but it is possible and it can make a considerable difference. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:
- Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. Don't use a flat pillow that causes your head to tilt down toward the mattress. Likewise, don't stack your pillows so that your head is propped at an angle.
Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight.
- Place a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable.
Place a pillow between your legs if you sleep on your side. - Place a pillow under your legs, if you sleep on your back, to take stress off your lower back.
Place a pillow under your legs, if you sleep on your back, to take stress off your lower back. - Avoid sleeping on your stomach. It's difficult to maintain the mid-line position, and it is more likely to cause aches and pains. If you must, bend one arm upwards and place it under your pillow. This will help alleviate stress on your back and neck by slightly propping up your body on one side.
Avoid sleeping on your stomach.
- Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. Don't use a flat pillow that causes your head to tilt down toward the mattress. Likewise, don't stack your pillows so that your head is propped at an angle.
Maintain your mattress. Turn the mattress over every few months. Replace it after 5-7 years of regular use. If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner roll to the middle of the bed unintentionally, it's time to go mattress shopping. You may also find that the mattress is to blame if you find yourself sleeping better in another bed.
Maintain your mattress.
Exercise. If you have a sedentary job, a lack of physical exertion may be reducing the quality of your sleep. The human body uses sleep to repair and recover. If there isn't much from which to recover, your body's sleep cycle could be disrupted. A day of physical exertion (such as taking a run or a swim) or, better yet, regular exercise can make for deeper and more restful sleep. Don't exercise right before bed to help you get to sleep; it tires out your muscles, boosts your heart rate, and makes you even wider awake.
Make note of unusual circumstances. Many outside factors can contribute to overall sleeplessness, including stress, certain illnesses, or short-term post-traumatic stress. Have there been any recent events or changes that have been troubling or otherwise preoccupying you? This issue may be following you subconsciously and interfering with your sleep. If the issue itself cannot be addressed or resolved directly, consider employingrelaxation techniques such as meditation.
Take Melatonin. Melatonin is a hormone produced by the pineal gland in your brain. The pineal actively converts serotonin to melatonin when it is dark, but when light is present it does not do so and the melatonin oxidizes back into serotonin. Artificial lighting (including computer or television monitors) can interfere with the synthesis of melatonin; supplementing with melatonin pills is a natural way to induce sleep, especially if you are physically tired at night but are still unable to fall asleep.
Visit your doctor. If you are concerned that you may have a sleep disorder, tell your doctor. Some of the most common sleep disorders are insomnia, obstructive sleep apnea (OSA), restless legs syndrome (RLS), narcolepsy, parasomnias, and heartburn (acid reflux). If you are indeed suffering from and are diagnosed with any of these conditions, your doctor will recommend treatment accordingly.
Ask your doctor about non-addictive sleep aids, if nothing else works.
Try plain antihistamine products (the ones that cause drowsiness) that are safe when taken without extra ingredients: no pain reliever, nor decongestant nor expectorant, etc. (Read the labels. Note: Check with your doctor if you take prescription drugs.). First try only 1/2 or even less of the usual dose to have less morning/daytime drowsiness. Half one kind with half of the other may prove desirable:- Corcidin-HBP (Generic: chlorpheniramine maleate, include ChlorTrimeton, or Equate Chlor Tabs)
- Unisom-1 (Generic: doxylamine succinate, include Equate Sleep Aid)
- also some people find Benadryl helpful for some time, but eventually becoming less effective as you build a tolerance (Generic: diphenhydramine-HCL, includes Sominex,Unisom-2, Equate Allergy Medication). This med should be used with care because you fall asleep quickly if you're sensitive (have not built up a tolerance), similar to passing out--so lie down to sleep.
Try tryptophan supplements. Tryptophan is the chemical in turkey that makes you feel sleepy after you eat. Tryptophan tablets are available at lower dosages at your family health food store and are available by prescription at more intensive dosages through your family doctor and pharmacy. The prescription is a high concentration intended to make you fall asleep more readily at nighttime.[- Article source : how to sleep better.
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