Many factors can conspire to keep a person from falling and staying asleep at night. From bringing home thoughts of work-related stress to drinking what was supposed to be a relaxing cup of hot coffee before bed, the number of things that affect the body's ability to shut down for the night is high.
Establishing a ritual before trying to sleep helps the body know when it is time to slow down and rest. Some rituals provide visual and tactile reminders that one is planning to sleep, whereas other rituals directly affect the body and trigger its internal clock.
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1. Go to bed at the same time
It may be tempting to go to bed late and get up later than usual on a day off, but that confuses the body's internal clock. Maintain the same bedtime within an hour or two even if it is not a workday.
It may be tempting to go to bed late and get up later than usual on a day off, but that confuses the body's internal clock. Maintain the same bedtime within an hour or two even if it is not a workday.
2. Drink a glass of warm milk
Drinking a warm glass of milk a couple of hours before bed to help with sleep is not just an old wive's tale. The temperature does not affect the tryptophan level in milk, but it may make the drinker think of childhood memories, which could cause relaxation. Drinking something warm on a cold day also may result in a feeling of relaxation – and milk does not contain stimulants.
Drinking a warm glass of milk a couple of hours before bed to help with sleep is not just an old wive's tale. The temperature does not affect the tryptophan level in milk, but it may make the drinker think of childhood memories, which could cause relaxation. Drinking something warm on a cold day also may result in a feeling of relaxation – and milk does not contain stimulants.
3. Read a book in another room
Reading a book in bed sounds nice, but associating activities other than resting in the bedroom may confuse the brain. Reading however, is an effective way to distract from stress and slow down after the workday. Choose a book that does not require intense concentration, and read in another room.
Reading a book in bed sounds nice, but associating activities other than resting in the bedroom may confuse the brain. Reading however, is an effective way to distract from stress and slow down after the workday. Choose a book that does not require intense concentration, and read in another room.
4. Meditate
Many people around the world practice meditation, and doing so prior to bedtime promotes calmness. Set aside some time before bed and remove as many distractions as possible, such as the television or a pet vying for attention.
Many people around the world practice meditation, and doing so prior to bedtime promotes calmness. Set aside some time before bed and remove as many distractions as possible, such as the television or a pet vying for attention.
5. Listen to classical music
Classical is the key. Heavy metal, Irish jigs, hip-hop and anything with a beat or lyrics wake up the brain. Stick to slow sonatas or odes and avoid songs with heavy drums and cymbals crashing.
Classical is the key. Heavy metal, Irish jigs, hip-hop and anything with a beat or lyrics wake up the brain. Stick to slow sonatas or odes and avoid songs with heavy drums and cymbals crashing.
6. Take a warm shower or bath
The heat from a warm shower or bath helps to relax tight muscles that might make it hard to sleep. Taking one also gives a person alone time to unwind and relax, and being relaxed promotes better sleep.
The heat from a warm shower or bath helps to relax tight muscles that might make it hard to sleep. Taking one also gives a person alone time to unwind and relax, and being relaxed promotes better sleep.
7. Turn off electronics
Distractions such as electronics key up the brain. At least an hour before bed, turn off everything, including the laptop, television or iPhone.
Distractions such as electronics key up the brain. At least an hour before bed, turn off everything, including the laptop, television or iPhone.
8. Dim the lights
Less light encourages the production of melatonin, which the body makes to sleep. Dim all the lights prior to bed so the body recognizes it is bedtime. For those working night shifts who are trying to sleep during the day, invest in room-darkening shades.
Less light encourages the production of melatonin, which the body makes to sleep. Dim all the lights prior to bed so the body recognizes it is bedtime. For those working night shifts who are trying to sleep during the day, invest in room-darkening shades.
9. Pet the pooch
Letting the dog or cat sleep on the bed with you is a bad idea, but giving them some love before bed is not. Petting an animal for a while is repetitive and does not require thought. This can lower blood pressure and relax you.
Letting the dog or cat sleep on the bed with you is a bad idea, but giving them some love before bed is not. Petting an animal for a while is repetitive and does not require thought. This can lower blood pressure and relax you.
10. Turn on a sound machine or quiet fan
The sound of something running constantly in the background is called "white noise." White noise in the bedroom can cover up sounds that might wake someone, such as cars idling outside, the creak of a person walking on a wood floor or a phone ringing in another room. A fan set on low or a machine that makes nature sounds produces white noise.
The sound of something running constantly in the background is called "white noise." White noise in the bedroom can cover up sounds that might wake someone, such as cars idling outside, the creak of a person walking on a wood floor or a phone ringing in another room. A fan set on low or a machine that makes nature sounds produces white noise.
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