Resolved Question
Relaxation Tip????? Please help?
I have trouble falling asleep every night and i was wondering if anybody had any tips. Every night i have a routine. I also read and listen to music.
Best Answer - Chosen by Asker
Lifestyle Changes: The following simple lifestyle changes can help you to more easily fall and remain asleep and are especially useful for treating insomnia.
Once you get in bed, avoid looking at your clock: Doing this will minimize the risk of worrying about how long it is taking you to fall asleep. Worry exacerbates insomnia and other sleep problems.
If you can't fall asleep, get out of bed: Insomnia is actually improved if, instead of remaining awake in bed, you get up and out of the bedroom to sit somewhere else until you start to feel sleepy. Listening to relaxing music or reading a book can help you relax. Once you start to feel drowsy, return to your bed. Repeat this process as often as is necessary.
Don't read or watch television in bed: Engaging in such activities in bed breaks the association your mind needs to have between being in bed and sleeping.
Exercise regularly: Regular exercise throughout the week makes restful sleep more possible. Ideally, you should exercise for 30 minutes at least three times each week. Avoid doing so too close to your bedtime, however, as this can actually make sleep more difficult.
Get in the habit of going to bed each night at the same time: Going to bed at the same time each night helps to program your mind that the hour you retire is meant for sleep. If you can do this for at least 21 nights in a row, a strong association between sleep and the time you retire will be formed in your mind, making restful sleep easier and more habitual.
Avoid spending time in bed when you do not want to sleep: Your bed should be for sleeping only. For other activities, such as reading and watching television, sit in a chair or couch, ideally in another room besides your bedroom.
Once you get in bed, avoid looking at your clock: Doing this will minimize the risk of worrying about how long it is taking you to fall asleep. Worry exacerbates insomnia and other sleep problems.
If you can't fall asleep, get out of bed: Insomnia is actually improved if, instead of remaining awake in bed, you get up and out of the bedroom to sit somewhere else until you start to feel sleepy. Listening to relaxing music or reading a book can help you relax. Once you start to feel drowsy, return to your bed. Repeat this process as often as is necessary.
Don't read or watch television in bed: Engaging in such activities in bed breaks the association your mind needs to have between being in bed and sleeping.
Exercise regularly: Regular exercise throughout the week makes restful sleep more possible. Ideally, you should exercise for 30 minutes at least three times each week. Avoid doing so too close to your bedtime, however, as this can actually make sleep more difficult.
Get in the habit of going to bed each night at the same time: Going to bed at the same time each night helps to program your mind that the hour you retire is meant for sleep. If you can do this for at least 21 nights in a row, a strong association between sleep and the time you retire will be formed in your mind, making restful sleep easier and more habitual.
Avoid spending time in bed when you do not want to sleep: Your bed should be for sleeping only. For other activities, such as reading and watching television, sit in a chair or couch, ideally in another room besides your bedroom.
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Other Answers (4)
- Try reading something boring, like history. (just kidding). Here are a few thoughts:
You could try aromatherapy. Get yourself a diffuser and some lavender oil and see if that helps.
A natural supplement like melatonin might do the trick as well (it's all natural and you can find it at your local health food store or online).
Or, since you listen to music at night, why not rent or buy a meditation cd so you can learn to relax your muscles while you're in bed? Here's a few links for you:
http://www.solveyourproblem.com/aromathe…
http://www.webmd.com/sleep-disorders/tc/…
http://www.amazon.com/Just-Relax-Relaxin… - I personally like this: http://bit.ly/rtMBh
I searched long and hard to find an all-natural sleep aid that combines the benefits of melatonin, passion flower (for relaxation), valerian root, and others for a great night's sleep without being drowsy in the morning.
I recommend it to my friends, and if you're lucky, a free trial may still be available.
Cheers to a good night's sleep!Source(s):
- smoke a lil weed.its not bad for u especially if u only do it so u can fall asleep. u can get into a book alot more too if ur high and music sounds better....its just a plant. rather have something that grows naturally from the earth then sum pills that are man made and have side effects...
Source(s):
- smoke some poooooooot!
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