How to get a good night’s sleep



Overcoming sleeping problems

Getting a good night’s sleep is important but can sometimes be difficult for a variety of reasons. Insomnia, the inability to sleep,is a major problem for many people.

Sleep is vital for good health. Lack of sleep can lead to physical, mental and emotional problems.

There are plenty of things that can be done to help you get a good nights sleep. Everyone has the occasional bad nights sleep but if this is an issue most nights then you need to look at how you can improve things.


Instructions

Step 1

Routine

Determine a routine and stick to it. Going to bed at the same time each night and getting up at the same time each morning will help establish a good sleep pattern.

Step 2

Winding down

A couple of hours before retiring to bed a winding down routine should be put into practice. Slow down and relax by watching TV or doing something that is calming, not stimulating. If you like watching scary movies or reading thrillers try to watch or read something less exciting at bedtime so that the body and mind has time to unwind.

Step 3

Stress

If stress is a major factor in your life you need to address the causes of it. While everyone experiences stress of some kind throughout their lives if it is interfering with sleeping then dealing with any problems is important before going to bed.

Worrying about tomorrow’s problems will only add to any sleep problem.Try writing down the things that need to be done the next the day rather than fretting over them at bedtime. Consign your cares to paper and leave them there until the morning. Writing down worries often helps to calm the mind and it becomes easier to deal with the problems the next day with a refreshed mind and body. As the saying goes- Sleeping on it -often works and you may wake up with a fresh outlook or with the problem solved.

Step 4

Waking up

If you wake up at night unable to get back to sleep, don’t just lie there feeling stressed. Get up for a while and do something to take your mind off the problem such as making a milky drink which may make you sleepy.

Step 5

Aids to sleep

There are various products on the market to aid sleep, from herbal remedies,aromatherapy oils,homeopathic medicines and bach flower remedies. Lavender,Frankincense andYlang Ylang are some essences that help promote sleep by inducing a relaxed mood. They also ease the mind,soothe the nerves and dissolve tension inducing restful feelings. Oils can be used in different combinations for massage to add to bath water or for use in an oil burner or to inhale the vapours. There are also various well known products sold for the sole purpose of getting a good nights sleep.


Things Needed
• A bedtime routine
• A bedroom conducive to sleep
• Winding down time

Tips & Warnings
• Try to establish a routine — go to bed and get up at the same time each day
• Avoid or limit caffeine and or alcohol intake before going to bed
• Make the bedroom a restful place to be
• Remove T.V,Playstation etc.
• Avoid over heating the bedroom
• Try not stimulate the mind before going to bed such as watching horror movies
• A warm bath may help induce sleep
• A warm milky drink might help with relaxation
• Don’t exercise late in the evening as it will take the body a couple of hours to wind down

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