1. Be Regular:
Go to sleep and wake up at the same time everyday even on weekends and holidays. This regular rhythm will make you feel better.
2. Only Sleep When Sleepy:
Only try to sleep when you actually feel tired or sleepy, rather than spending too much time awake in bed.
3. Get Up & Try Again:
If you haven’t been able to sleep for more than 20 minutes then it’s time to get up from bed and try something else. Do something calming or boring until you feel sleepy, then return to bed and try again. This can include doing random math sums in your head or even counting sheep. Avoid doing anything that is too stimulating or interesting, as this will wake you up even more.
4. Cut Off Tea Coffee And Cigarettes:
Although it is in favor of your health that you stop taking nicotine and caffeine completely even then if you feel you can’t stop for good you must stop taking these 2 chemicals at least 5 to 6 hours before you intend to sleep. Sources of caffeine include Cola, coffee, tea chocolate and cigarettes and even some medications.
5. Bed is for Sleeping Only:
Try not to use your bed for anything other than sleeping, so that your body comes to associate bed with sleep. If you use bed as a place to watch TV, eat, read, work on your laptop, pay bills, and other things, your body will not learn this connection.
6. No Naps:
It is best to avoid taking naps during the day, to make sure that you are tired at bedtime. or max less than 1 hour during the day.
7. Sleep Rituals:
You can develop your own rituals of things to remind your body that it is time to sleep –
My sleep rituals
1. Water in same glass
6. Hot milk
7. Express gratitude
8. Bath Time:
Having a hot bath 1-2 hours before bedtime can be useful, as it will raise your body temperature, causing you to feel sleepy as your body temperature drops again.
9. No Clock-Watching:
Don’t be very concerned about looking at the clock that will increase your anxiety.
10. Use a Sleep Diary:
Note down any thoughts that are recurrent in your mind if you awaken during sleep. Make a careful note especially if the thoughts are persistent.
Regular exercise is a good idea to help with good sleep, but try not to do strenuous exercise in the 4 hours before bedtime. Morning walks are a great way to start the day feeling refreshed!
12. Eat Right:
A healthy, balanced diet will help you to sleep well, but timing is important. Always have a light dinner atleast 2 hours before sleeping. Some people recommend a warm glass of milk, which contains tryptophan, which acts as a natural sleep inducer.
13. The Right Space:
It is very important that your bed and bedroom are quiet and comfortable for sleeping. A cooler room with enough blankets to stay warm is best, and make sure you have curtains to block out early morning light and earplugs if there is noise outside your room.
14. Keep Daytime Routine The Same:
Even if you have a bad night sleep and are tired it is important that you try to keep your daytime activities the same as you had planned. That is, don’t avoid activities because you feel tired. This can reinforce the insomnia.