Ichuan

Are you one of those people that can nod off anywhere at anytime and once you have done so can sleep through just about anything? If you are then you could be classed as one of the lucky ones, there are millions of people throughout the world who toss and turn for hours on end and have a great deal of trouble dropping off to sleep. Worse still they finally drop off only to be startled and woken by the slightest of sounds, if you fall into this category then you will probably wake up bleary eyed and grouchy every morning. Here are some tips to help you get a good night’s sleep the natural way without having to turn to popping pills.

This should go without saying but you should be as active as you possibly can throughout the day. If you suffer from a lack of exercise then you are going to have trouble sleeping at night. Get yourself into a routine and follow an exercise plan, if you work and are active throughout the day then all the better, however if your work means that you are sat down for the majority of the day then you should join a health club or gym and exercise after work.

Never be tempted to take a nap when you get home from work, no matter how tired you may feel. Napping will severely disrupt your sleep pattern for the night, which means that you could have trouble dropping off.
Avoid any stimulants such as coffee or tea a couple of hours before your bedtime. Caffeine is a stimulant which could keep you awake, not only this, if you drink large amounts of liquid before retiring for the night then you will find your bladder wakes you to go to the bathroom. However, a very short 15-minute nap may prove beneficial to help wake you up and follow normal sleep patterns at night.

Never go to bed before you are tired, by doing this you are setting yourself up to be tossing and turning until you eventually are ready for sleep. Instead read a book, watch TV or practice meditation or a relaxation technique before retiring.

If you have trouble sleeping, put your radio alarm clock on its timer and listen to some music to help you drop off. Most radio alarm clock or even TV`s will have a countdown which allows them to turn themselves off in a given time. Another great idea is a relaxation tape or sound machine. Special machines can be bought which replicate the sound of waves crashing against the shore or rainforests, all of these will have a 30 or 60 minute timer which will switch the machine off once you have managed to relax and drop off to sleep.

If your mind is particularly busy and wont slow down or let go of a particular problem then try writing down your problems, thoughts or worries in a journal before retiring for the night. This can help greatly to get things off your mind and help you to drop off more easily into restful sleep.