There can be many obstacles to falling asleep at night. A few of them are having a very active mind, emotional turmoil, and health concerns that interfere with sleep. If insomnia is a factor in your life, you should know that there are many ways to facilitate getting sleep at night. This could include medication, a sleep regimen, a change in your diet, as well as medication for anxiety or depression. Furthermore, there are many lifestyle changes that can be made to further facilitate getting some sleep.
If you’re having a hard time falling asleep and it’s contributing to your drinking or drug use, contact a mental health professional. However, in the meantime, you might consider the following suggestions:
Establish a sleeping routine. Go to bed at the same time every night and wake up at the same time every morning. If you go to bed later, sill get up at the same time so that your schedule remains intact.
Avoid sleeping in. This can actually make you feel more tired.
Limit the amount of coffee and caffeine you have. Chocolate, soda, and some pain medications have enough caffeine to interfere with sleep.
Avoid the use of alcohol. It might make you drowsy at first, but it can interrupt your usual sleep schedule.
Establish a regular eating routine. Just like sleeping, when you eat on a regular basis, you’re body gets the message that you’re taking good care of it. Avoid eating a heavy meal right before bed and try not to skip any meals.
Exercise. This can be a great way to enhance your sleep schedule. However, exercise right before bed might only keep you awake.
Play soft music. If you’re having trouble falling asleep at your scheduled time, soft and relaxing music can help you fall asleep.
Focus on your breathing. Another tool to use to fall asleep is to focus. You might put your attention on your breath, on an image in your mind, or simply by counting down from 20.
Read a book. For some, reading can also be very relaxing and it can help you fall asleep.
Avoid watching TV right before bed. The television can stimulate the brain in ways that might keep the mind active and awake. This is especially true with a TV program that is very active and stimulating.
Eat a meal. Although it’s not always suggested to eat before bed, if you’re having trouble falling asleep, you might try eating a turkey sandwich and a glass of milk. Both of these can raise your serotonin levels and cause drowsiness.
Take a warm bath. Warm water often helps the body relax, along with the mind. You might try taking a warm bath or shower right before bed.
Take herbal sleep enhancements. Most health food stores sell homeopathic medicine and natural herbs, such as melatonin, that can help you sleep.
Use lavender. Leaving a drop of lavender on your pillow might also help you sleep. This scent is relaxing and calming.
These are methods you might try to help you sleep. Anyone who is sleeping regularly will feel their health and well being stabilize, which can support a healthy recovery.
If you are reading this on any blog other than NuLifeRecovery.com, it is stolen content without credit.
You can find us on Twitter via @nulife_recovery and Facebook via NuLife Addiction Treatment.
Come and visit our blog at http://nuliferecovery.com/blog/.