You went to bed at ten, ready to get a full eight hours sleep. Unfortunately, it is now 1:30; and you are no closer to getting the rest you so desperately need. You have tried drinking a glass of warm milk, counting sheep and even taking a warm bath, but nothing is working. Maybe the key to getting sleep is not in doing something else, but not doing something. Here are several things that you don't want to do before going to bed if you want a good night's sleep.
Don't Read or Watch TV
There are plenty of people who claim that they can't fall asleep unless they read or fall asleep, but they are actually in the minority. Both TV and books are designed to stimulate your mind. Yes, they do call TV the boob tube, but all those advertisers aren't paying millions of dollars to support your sleeping habit. They are trying to stimulate and excite you, so that you will want to buy their product. The bright colors and flashes of light that emanate from the TV will keep your mind from shutting down for the night.
Stay Away from Artificial Stimulants
This includes drinks like coffee, tea, and cola products. It also includes nicotine from cigarettes, pipes or chewing tobacco. The effects of these products can be felt long after you ingest them, so you will want to avoid them for several hours before you want to go to sleep.
Don't Start an Argument
Going to bed angry can easily cause you to lose several hours of sleep. Try to avoid confrontation at night or resolve your differences before going to sleep. This is not only a great sleep aid, but a way to improve family relations as well.
Don't Think About Your To-Do List
It is natural to start thinking about what you have planned for the next day as you are getting ready for bed. Unfortunately, once you are in bed it can be difficult to stop thinking about all the things you need to get accomplished in the morning. Instead, plan you day out several hours before you go to bed. This may include planning out what you want to wear, making necessary phone calls to confirm appointments, or anything else you can do to put your mind at rest while you try to sleep.
Don't Eat Late at Night
It isn't the meal that is the real problem. It is the uncomfortable feeling your get when you lie down on a full stomach. Sometimes this may include heartburn; which can be very painful. You can eat a light snack if you must, but anything heavier should be eaten earlier in the evening.
Don't Exercise
Exercise done earlier in the day will actually help you to sleep, but exercise done right before you go to bed will have the opposite result. Remember, you are trying to unwind. Exercise excites you and gets your endorphins flowing, which are not conducive to sleep.
Don't Go To Bed Late
Sometimes you may be tempted to stay up even later, hoping that you will be so tired your body will have to sleep. Unfortunately, being overtired makes it harder to sleep. You will also be more stressed about your sleep when you know there are fewer hours available to do it.
Don't worry
This is easier said than done, but the amount of worrying you do is usually inversely related to how much sleep you get at night. In fact, hide your clocks after you set your alarm at night. If you leave them out, you'll spend the night calculating how much sleep you aren't getting.
If after following these tips, you still aren't getting enough sleep, you may want to consult your doctor. There are some medical conditions which can affect your sleep patterns. He can refer you to a sleep clinic where they can diagnose your condition and help you finally get a good night's sleep.