I know for a lot us out there, sleep is a issue. I know there are some who don’t have a problem. Sleep is formidable for a pretty good percentage of us and we suffer from it. But there are things that you can do to help you.
If you can’t sleep don’t force yourself to.
This is a pretty simple, if your not tired, don’t try to force yourself to sleep, you will just be pretty miserable. Instead watch some TV, or read a book, or play on your tablet, but make sure you have a app that filters blue light. Blue light can mess with your sleep system.
I always keep the filter on. What I will do is, browse Facebook a bit then watch maybe two or three episodes of a show on Netflix. By that time I am normally getting tired. I can usually tell when I am tried and sleepy.
Don’t go by the clock
If your not tried, don’t go by the what time it is, go by how your body feels. No matter if its 10pm or 1am. You will sleep what you body is ready to sleep. I usually don’t go to sleep before 12am to 1am. By than I know I am tired because I can feel it, I get little dizzy and my eye lids are heavy.
There are so many techniques out there. The one I use is Progressive Muscle Relaxation. This is very helpful, because you can imagine the stress or anxiety leaving you body.
Another technique is Autogenic Training. This training is good for anxiety and is very much helpful. Both of these two types of methods are used in a online sleep program I joined called Sleepio. It is free for a year than they charge you $9.99 a month with the promise you can cancel at any time and it was very much helpful to me. There is a 6 week course that goes over everything and talk about different ways to help you sleep. The last method is called Imaginary. This is where you make a very visual image in your mind.
Now with Sleepio, the only way to go thought the program you need to sign up for a research program, than in a few weeks they will contact you via email and give you a code to join the program. Once your in, its a 6 weeks course than you have a year to use it before you have to renew it.
OTC Sleep Help
There is always medicine you can take to help you sleep. Like Melatonin. But the problem is the way you feel after you wake up. You feel as though you were put under and you still feel hazy. I don’t take anything except Tylenol but that’s because I have pain in my shoulder and it takes the pain away.
Music or Audio Book or White Noise
This is a just a given, most the time. If you listen to music or just a audio book or just White Noise it will help you relax. I know a lot of the time are minds are so noisy it’s hard to quiet them down. That’s why these three things are quiet helpful.. Now when I say music, I don’t mean loud music, I am referring to classical, there is a really great musician named Max Richter who has a lots of Albums all suitable to help you relax and sleep.
Now I know I have talked about mediation before. I know I have the link to Headspace in my links section. But I will stand by this and say. It is one of the best way to help a noisy mind. This is one of the main reasons I feel we can’t get to sleep. Have you ever laid in bed and just talked to yourself or have ideas pop in and out. By doing Headspaces mediation you can learn to let everything go, and as I said before, you can begin to hear you thoughts.
A Warm Bath or Shower
Now I don’t know how many of you out there have a decent sized bathtub or have a bathtub at all. But if you do, a hot bath. Now make sure the water isn’t super hot or too cold. You want it just want so you can sink down in to it and let the water cover your body.. Now for those of you who don’t like to take baths, a very hot shower on pulse or jets is very relaxing. Most the time before I get into bed, I take just a hot shower, I don’t wash my hair, I just let the water run all over my body and until I feel my muscles relax.
Now you are going to have people say, you should just use the bedroom to sleep, but for someone us that hard to do, we are so used to sitting or laying in bed, relaxing. Do what you are most comfortable with. In Sleepio they tell you to just use your bed for Sleepio not to read or watch TV, but I do and it doesn’t bother me.
If you do any of these things, I am sure you will get a much better nights sleep. Just remember it’s not the time, but when you body feels tired.