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what are some ways to help sleep better at night. i keep waking up in middle of night.
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Want to answer more questions in the Miscellaneous category?
Maybe give some free advice about: Random Weirdos?
Avoid Alcohol
Alcohol can cause restlessness during the night. Caffeine and nicotine have substances in them that will keep you awake.
Avoid Smoking
Nicotine has substances in it that will keep you awake.
Avoid Caffeine
Caffeine has substances in it that will keep you awake.
Exercise regularly
But do not exercise near your bedtime.
Avoid sleep interruptions
Don't sleep with the pet, close your door, minimize light and noise.
Relax before bedtime
A warm bath or light snack
Avoid liquids before bedtime
Limits having to use the bathroom at night.
Avoid long naps during the day
Naps can disrupt your sleeping pattern.
Avoid trying to sleep
the more you "try" to sleep, the more difficult it becomes.
Get up at the same time each morning
Too much time in bed can lead to restless sleep.
Use your bed for sleeping
Not for unrelated activities like reading or watching tv.
Check your medications
Medications might increase your sleep difficulties.
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Don't have alot on your mind before you go to bed. Don't eat like 2 hours before you go to bed. Keep your tv on low and make sure no lights are on. Think about sleeping.
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well i have some ideas for youu
1. Go to sleep and wake up at the same time
each day.
Keeping a regular sleep schedule, even on
weekends, helps to develop a sleep-wake rhythm
that encourages better sleep.
2. Create a comfortable sleep environment.
You can try to control a number of the elements in
your bedroom that will promote good sleep, such
as:
Temperature??
For most people, cool is better than hot.
Light??
Keep your bedroom as dark as possible. You might
even consider wearing an eye mask.
Noise??
Less noise means more sleep. You can reduce noise
levels with rugs and drapes, earplugs, background
??white?? noise (such as a fan), or soothing music.
Comfort??
A good mattress can improve the quality of sleep.
Function??
Try not to use your bedroom for work activities, such
as balancing the checkbook or studying. Make your
bedroom a stress-free zone.
3. Avoid alcohol and caffeine.
Alcohol may help you get to sleep, but it will make
your sleep restless and uneasy. Caffeine??contained
in tea, cola, and chocolate, as well as in coffee??is a
stimulant and can cause problems for people trying
to fall asleep.
4. Watch your diet.
A heavy meal or spicy foods before bedtime can
lead to nighttime discomfort, and fluids can require
disruptive trips to the bathroom. A light snack,
however, can prevent hunger pangs and help you
sleep better.
5. Get out of bed if youâ??re not sleeping.
If you dont fall asleep within 15 to 30 minutes, get
up. Get back into bed only when you feel sleepy.
6. Exercise regularly.
Regular exercise has been shown to improve sleep.
Exercising in the morning or afternoon at least
3 hours before bedtime, so you won't be too
revved up and it will help you get a deeper, more
restful sleep.
7. Cut back on or stop tobacco use.
Nicotine, like caffeine, is a stimulant and can
cause problems for people trying to fall asleep.
8. Avoid watching the clock.
Set the alarm and place the clock out of sight.
Constant checking can even cause insomnia.
9. Create a relaxing bedtime routine.
Read a good book, listen to music, practice
relaxation techniques, or take a warm bath.
10. Talk to your doctor or health-care provider.
Discuss your sleep problems with your doctor
or health-care provider and find out if a sleep
medication may be right for you.
xoo hope this helps !! ♥
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Dark room, no noise, relax.
You might have too much on your mind. Stress will make you wake up in the night.
De-hydration will cause you to wake up. Leave a glass of water next to your bed just in case.
Your pillows might be straining your neck and that can cause you to wake up.
You may have a snoring problem, ask other people in the house if you snore. If you do then buy some strips for your nose and hopefully that solves it.
If the problem goes on for a long time, then go to a family doctor and ask them questions about sleeping problems.
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