•1:45 PM
[ As i opened the computer today, I've read an article about sleeping problem and its possible solutions. I copied and posted the solutions on my blog not just for everyone to see but for me to be always reminded as well; because, I also have sleeping problems. I'm sure, this could help us all who are experiencing sleeping problems.]
Fortunately, there are many measures besides popping pills that you can use to improve your chances of getting a good night's sleep. Here are a few:
1. Acknowledge your stressors. Consider transferring that list of items swirling around in your head at night onto a sheet of paper. This will help you feel as if you've gotten started with your tasks and let you get some rest.
2. Exercise regularly. It may seem counterintuitive, but upping your level of activity during the evening, when you think you're wiped out, will help you to gain a second wind and probably to sleep better when you do retire.
3. Avoid caffeine after mid-day. Be wary, too, of sodas and teas, which often contain caffeine as well.
4. Go to bed when you're tired. Don't spend time staring at the ceiling and worrying about how you simply must get some sleep. Get up, do something relaxing in another room, and return to bed when you're ready.
5. Learn relaxation techniques. Consciously attend to your breathing; imagine being in your favorite place (think: "Calgon, take me away!"); relax your muscles, scanning your body from head to toe - Pilates and yoga classes often teach these skills.
6. Maintain a routine. Changing your sleep schedule dramatically on Friday and Saturday nights can lead to a shift in your circadian rhythm that carries into the following week.
7. Consider melatonin. This hormone is a natural sleep aid. It appears to work particularly well for those who have trouble staying asleep, even though they may easily fall asleep. A dose of 0.3 mg nightly is recommended.
Talk with your doctor about your sleep troubles if they persist. Pain, snoring, frequent nighttime urination, or symptoms of anxiety or depression should be further assessed and may respond to other treatments.
Fortunately, there are many measures besides popping pills that you can use to improve your chances of getting a good night's sleep. Here are a few:
1. Acknowledge your stressors. Consider transferring that list of items swirling around in your head at night onto a sheet of paper. This will help you feel as if you've gotten started with your tasks and let you get some rest.
2. Exercise regularly. It may seem counterintuitive, but upping your level of activity during the evening, when you think you're wiped out, will help you to gain a second wind and probably to sleep better when you do retire.
3. Avoid caffeine after mid-day. Be wary, too, of sodas and teas, which often contain caffeine as well.
4. Go to bed when you're tired. Don't spend time staring at the ceiling and worrying about how you simply must get some sleep. Get up, do something relaxing in another room, and return to bed when you're ready.
5. Learn relaxation techniques. Consciously attend to your breathing; imagine being in your favorite place (think: "Calgon, take me away!"); relax your muscles, scanning your body from head to toe - Pilates and yoga classes often teach these skills.
6. Maintain a routine. Changing your sleep schedule dramatically on Friday and Saturday nights can lead to a shift in your circadian rhythm that carries into the following week.
7. Consider melatonin. This hormone is a natural sleep aid. It appears to work particularly well for those who have trouble staying asleep, even though they may easily fall asleep. A dose of 0.3 mg nightly is recommended.
Talk with your doctor about your sleep troubles if they persist. Pain, snoring, frequent nighttime urination, or symptoms of anxiety or depression should be further assessed and may respond to other treatments.
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