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Title: 10 Killer Tips To Overcome Sleeplessness Without Addictive Drugs
Author: Bill Urell
Article:
We have all suffered from bouts of sleeplessness at one time in
our lives but for many people, sleeplessness has become the norm
more than the exception. Sleeplessness causes unnecessary
exhaustion and has some serious implications to our health that
are hard to ignore.
If you've been trying to overcome sleeplessness and haven't had
much success, don't give up yet. Other than forcing the little
sheep to jump over the fence and popping that sleeping pill into
your mouth, there are other ways you can use to overcome
sleeplessness and take a trip to dreamland.
Just follow these simple steps:
1. Regularize your sleeping habit. Your body is more prone to
following a certain pattern if you set a regular rhythm. Try to
establish a certain time for sleep and then go to bed on the
same time each night. Set your alarm on the same time everyday,
too, regardless of whether it's a weekday, a weekend or a
holiday. Once your body recognizes a given pattern, it will
follow your initiative and give in. . 2. Avoid alcohol before
bedtime. It's best to develop a sleeping habit without resorting
to outside triggers. Let sleep come from within and not as a
result alcohol or pills. The increase in the number of people
becoming addicted to sleeping pills is alarming. They are very
addictive.
3. Keep away from stimulants. Coffee is great for breakfast but
it's a bad idea to drink a cup a few hours before you go to
sleep. Coffee and other stimulants like tea, nicotine or
chocolates can keep your body feeling active and wide awake, so
best to take them early in the day and avoid taking them before
bedtime. Take warm milk instead.
4. Exercise early. If you're getting regular exercise, it's best
to do it in the morning or at lunch time, not just before going
to bed. Exercise helps stimulate the body, keeping you feeling
refreshed and active long into the night. If you must perform a
few exercises, keep to breathing and stretching routines that
are slow and rhythmic.
5. Don't force it. Thinking about sleep will only make you lose
sleep. If you're having trouble with sleeplessness one night,
don?t try to push yourself into falling asleep because you'll
only end up upset and anxious. If your mind refuses to rest, get
up and do some light chores, read a boring novel or practice
light tai-chi. Avoid stimulating yourself too much and perform
the activity until you feel tired and sleepy.
6. Keep daytime snoozing to a minimum. Studies have shown that
15 minutes of light naps are as restful as one-hour naps. If you
must rest during the day, try to keep sleeping time short and
don?t do it just a few hours before your actual bedtime. When
your body has had enough rest, it is energized enough to go on
for longer hours, sometimes for the rest of the night, depriving
you of much-needed regular sleep.
7. Keep your bedroom as a place for sleeping. Try to minimize
putting in stuff that relates to work or other activities in
your bedroom. Keep your files, documents, sports equipment and
other work/play implements in places other than your bedroom so
that you'll learn to recognize it as a place to rest and sleep,
not a place to work in to finish that yearly report, send
e-mails, correct presentations or fix the racket.
8. Keep distractions away from the bedroom. Try to keep your
bedroom nice and quiet. Block out the noise by using thick
curtains or carpeting. You could buy earplugs or an electronic
device that produces white noise or other pleasant sounds that
block away the sounds of traffic, outside music or voices. Keep
lights from disturbing your sleep by keeping curtains, blinds or
shutters closed.
9. Keep your bedroom clean and your bed comfortable. Nothing
spells utter sleeplessness better than a cluttered, dirty
bedroom. Keep it tidy and well-ventilated, making it conducive
to good night's sleep. If you can't sleep without extra pillows,
it can't hurt to have three or four in bed with you. If you have
a preferred mattress firmness, then by all means buy the one
that helps you sleep better. You can only overcome sleeplessness
if you're comfortable in bed.
10. Induce sleep through relaxation techniques.This is the same
method that hypnotists and meditation specialists use. Use
self-hypnosis or progressive muscular relaxation techniques. You
can either do this while in bed or sitting on a chair in your
bedroom. When your mind is relaxed and peaceful, it's much
easier for your body to give in and fall asleep.
Though not all these methods work for every one, we hope you
have picked one out that will work for you. Please, for your own
health, avoid addictive sleeping medications.
About the author:
Tell your story! Pick up <a
href="http://www.AddictionRecoveryBasics.com/" >addiction
recovery</a> tips and tricks to enhance your life free of
addictions.The author, Bill Urell MA.CAAP-II, is an addictions
therapist at a leading residential treatment center. He teaches
healthy life styles and life skills. Join our growing community.
Visit:http://www.AddictionRecoveryBasics.com
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