1. Try to sleep during the same hours each day
Going to sleep or waking up at different times every day throws your
body completely out of whack. Your brain is hardwired to a 24-hour
schedule. When you go to sleep during the same hours each day, you set
your circadian rhythms. When you change your sleep patterns, you confuse
your body. You’ll be more likely to wake up during inopportune times
and it will be harder for you to get to sleep. Be as consistent as
possible. Even changing your schedule for a couple of days can throw you
off for as much as a week.
2. Keep your body free of toxins
Many substances need to be taken in moderation, if at all. Caffeine,
nicotine, alcohol and sugar can all lead to insomnia. If you consume any
of these substances, do not do so within a few hours of going to bed.
Some people find drinking coffee keeps them awake, even if they consume
it early in the morning. Get to know your own body. If you seem to have
an issue with stimulants, you may want to remove them from your life
completely.
3. Don’t become dependent on sleeping pills
Many people turn to sleeping pills as a quick solution to insomnia.
Sleeping pills often work well for a brief period of time. But after you
have taken them for a while, you build a tolerance to them. They cease
to be effective unless you take larger doses. When someone has to go
without sleeping pills, they often don’t know how to cope. They probably
don’t need pills at all, but the chemical or psychological dependence
has tricked them into thinking they can’t sleep without them. Worse,
pills can have dangerous side effects if you use them consistently.
Develop good sleep practices and there should be no reason to become
dependent on pills.
4. Give yourself some downtime before going to sleep
Some people get caught up with working long into the night. This is
especially a problem for college students who need to cram for exams.
You will have a hard time sleeping if you’re burdening your mind before
bed. Take a few hours to relax before going to sleep.
5. Exercise
Exercising is a good way to get your body tired and release a lot of
the stress you are dealing with every day. A good 30-45 minute workout
in the morning or afternoon can help you sleep much more effectively at
night. Another option is to exercise three hours before going to sleep.
This will help to trigger alpha brainwaves so that you will drift off
more easily when you lie down. Be careful not to workout just before
sleeping though. Your body will become stimulated, making sleep more
difficult.
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