When you lay your head on your pillow at night, do you drift off right to sleep? If not, you are definitely not alone. Many people find it difficult to fall asleep quickly and get enough hours of sleep when they finally manage to doze off.
Drink Chamomile Tea at Bedtime
The flowers of the Chamomile plant have been used medicinally for thousands of years to treat many different types of ailments. Chamomile will help calm your nerves and prepare you for sleep. Beginning your nightly bedtime ritual with a cup of Chamomile tea is a good way to promote restful sleep.
Adjust the Temperature in Your Bedroom
Do you sleep better when your bedroom is nice and cool, or do you prefer a warmer temperature? Your natural body temperature drops when you sleep. Have you ever woken up covered in sweat? Or conversely, have you ever woken up because you felt chilly? If you are cold-natured, put on some fluffy socks to get comfortable for bedtime.
Just make sure that the temperature in your bedroom is set at a level that is ideal for you.
Keep It Dark
Is light shining through your bedroom window that might be disrupting your sleep? Your body is naturally inclined to wake up when light is present. Try hanging heavy curtains on your window, which will help keep your sleeping area nice and dark. This will also help to block out traffic noise, which could also be disturbing you.
Another option is to wear a sleep mask over your eyes to block out all traces of light. If outside noise is a problem, try wearing earplugs, which can be purchased at drug and discount stores.
Stop the Snore
Is your partner's snoring keeping you awake? See if you can talk the snorer in your life into trying some Breathe Right nasal strips. This product helps to open nasal passages for proper nighttime breathing. Breathe Right nasal strips can also be purchased at your local drugstore.
Check Your Mattress
Is your mattress old and worn out? Having a comfortable mattress is important, since we spend about 1/3 of our lives sleeping. If your mattress is uncomfortable, you may suffer from discomfort not only in your sleep, but in your waking life as well. Mattresses and pillows need to be replaced once the support in them has gone away. There are many different types of mattresses to satisfy many different people's needs. It is always best to purchase a mattress from a retailer where you can try it out for yourself first, to make sure that it is exactly as you like it.
Bed is for Sleeping
The way that you use your bedroom can have a profound effect on your ability to get a good night's sleep. If you are living with roommates, you may find that you use your bedroom as a place to entertain guests, work or study. If this is the case, you may find that it is harder to associate your bedroom with sleeping. Train your body to associate your bed with sleep by getting into bed only when you are very tired and on the verge of falling asleep.
Keep the Peace
At bedtime, try to avoid watching programs that contain disturbing or violent images. There is a good reason that your mother wouldn't let you watch scary movies before bedtime. Words that we hear and images that we see often run circles through our minds when we are trying to relax. Watching a movie before bedtime that has a disturbing theme may not be the best way to relax the mind.
Play Soothing Music
Even if you enjoy music during the day that is intense or upbeat, you may want to avoid listening to this type of music before bedtime. Have you ever listened to the artist, Enya? I highly suggest listening to an Enya CD at bedtime. Her music has a peaceful, ethereal quality to it that will surely help you to drift off to dreamland more easily.
Meditation is a means of creating silence in your conscious mind. Many people who have trouble sleeping find that when they lay their head on their pillow, thoughts begin to race through their minds which keeps them awake. This inner dialogue is not useful at bedtime. Try closing your eyes and focusing only on your breathing. Bring your awareness into your body and observe any part of you that may feel tension or discomfort. As you breathe in, imagine that you are sending this cleansing breath to the area of your body that needs attention. Even if you are completely unable to fall asleep, if you meditate your body is getting a different kind of rest which will help it rejuvenate itself.
Write It Down
Many times you may be unable to fall asleep because you are experiencing anxiety about something in your life. Feelings of guilt or dwelling on unresolved issues in your life can often make it hard to fall asleep. A great way to get these thoughts out of your mind and body is to write them down. Keep a daily journal. Write down all of your thoughts, feelings, hopes and dreams, and enjoy the release that this activity will give you. Allow your mind to become totally empty, and experience the inner peace that comes with it. Be thankful for the present moment and remember that tomorrow is a new day and a chance to begin again.