For the past few months, I have difficulty falling asleep at night.
I am currently busy writing on my first book and due to some stress, I have a hard time sleeping at normal hours.
Instead, I went to bed at 5 AM or 7 AM and wake up in the afternoon.
Good thing is that I work from home so that afford me the luxury to do some late sleeping.
But having sleeping problems is something I rarely have in the past so of course I went online and ask around looking for ways on how to improve your sleep.
Here are 10 tips I found helpful in combating my sleep problem:
1. Identify the nuisances that prevent you from getting a good sleep at night.
I love to read on my iPad before going to bed.
In the past I can do that without interfering with my sleeping time.
But lately because of sleeping issues, I put it away and would not bring it inside the bedroom.
That was definitely helpful in relaxing my mind.
2. Do mindful meditation to sleep well.
Being mindful helps in stress reduction and anxiety relief and works wonders for a good, relaxing sleep.
Being present in the moment will help you train your mind to adopt a sleep-friendly attitude.
Put on some nice relaxing music and do a little meditation before going to bed.
3. Stop worrying about sleeping well.
I know you might find it tough not to focus on your sleeplessness and worry about it, but it is certainly going to help you.
If you continue to worry, this may further exacerbate the situation and cause you sleepless nights.
The more you worry, the more sleeplessness you will experience.
How many times have you tried to fall asleep and could not?
So reduce your thoughts and worries about your problems and try to find ways to reduce that anxiety.
4. Shun negativity, anger and fear.
Again, beating yourself up for the problem is not going to help you solve the problem.
Instead, relax the mind as much as possible before going to bed.
You can read a novel, listen to your favorite classical music or watch a entertaining show.
Make sure that your mind is not carrying all the anger, fear or negativity that has accumulated over the course of a day.
5. Think positive.
Avoid being consumed by work stress or other stress related incidents that happened during the day.
The less you think at night, the easier it is to fall asleep.
6. Save your sleep for nighttime, rather than doing frequent napping during the day.
Many people love those small power naps and swear by the power of such daytime naps.
I am supportive of having a power nap during the day but avoid having a nap that last for 1-2 hours.
It will definitely disturb your sleeping requirements and hence your sleeping schedule.
A tired body will need rest, and night is the best time when you can allow your muscles to replenish and restore your body.
7. Eat a balanced diet and maintain a positive weight to enjoy a good sleep at night.
Your evening meal shouldn’t be too heavy on the stomach or avoid eating too late at night.
Also, make sure that you don’t go to bed immediately after your dinner and allow your digestive system to work properly.
In contrast, going to bed with an empty stomach may cause hunger pangs at night when you are asleep, thus disturbing your sleep further.
Allow sufficient to pass between the time you eat and the time you go to bed.
8. Avoid strenuous exercise immediately before going to bed.
Exercise arouses and excites the nervous system temporarily and may create sleep problems at night.
Similar with eating dinner, allow enough time to pass between the time you exercise and the time you go to bed.
9. Keep a sleep schedule and follow a bedtime ritual.
Make it a habit to go to bed at the same time every day.
Keeping a schedule may help you get rid of sleeplessness.
Start meditating before bedtime or listen to soothing music before going to sleep.
This will offer ultimate relaxation and may help with your sleeping problem.
10. Turn off the cell phone at least during bedtime.
Otherwise, social networking or communication distractions will not let you sleep peacefully.
Remember, the world can survive another day without your immediately responses!
Your bedroom is after all a room for sleeping, resting, and relaxing.
Keep other entertainment gadgets (like what I do with my iPad) away from your bedroom so that it is only a place for a good night’s sleep.