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articles Tips for Better Sleep, Chronic Sleep Disorders , Meditation for Better Sleep, Stress at Work

How to Reduce and Manage Stress: Difficulty Falling Asleep

Do you have difficulty falling asleep, or toss and turn in the middle of the night? Awaken too early, or find yourself not feeling awake in the AM? You are not alone as millions of people struggle with relaxing, falling and staying asleep.

Unless you’re suffering from a sleep disorder, simply improving your daytime habits and creating a better sleep environment can set the stage for good sleep. By developing a good bedtime routine and designing a plan that works with your individual needs, you can avoid common pitfalls and make simple changes that bring you consistently better sleep. How can what you do during the day affect your sleep at night?

• Keep lights and distracting noises to a minimum. Use earplugs, window blinds, heavy curtains, or an eye mask.
• Avoid big meals a few hours before bedtime. A light snack is fine.
• Don't drink caffeine four to six hours before bedtime.
• Regular exercise like walking will reduce stress and help your sleeping.
• Don't exercise within two hours of bedtime. You may have more difficulty falling asleep.
• Don't nap late in the afternoon.
• Stop working on any job a few hours before bedtime to calm your mind.
• Don't discuss emotional issues right before sleep.
• Keep your pets outside your sleeping area if you can.
• Make sure your bedroom is at a comfortable temperature as the body is coolest during sleep.
• Visualize a peaceful and relaxing setting.

Better sleep habits starts with good daytime habits, from when (and how often) you exercise to what you eat and drink. Regular exercise, aside from many other wonderful health benefits, usually makes it easier to fall asleep and sleep better. You don’t have to be a star athlete to reap the benefits-- as little as twenty to thirty minutes of activity helps. And you don’t need to do all 30 minutes in one session: break it up into five minutes here, ten minutes there.  A brisk walk, a bicycle ride or a run is time well spent. Be sure to schedule your exercise in the morning or early evening. Exercising too late in the day actually stimulates the body, raising its temperature. That’s the opposite of what you want near bedtime, because a cooler body temperature is associated with sleep.  Don’t feel glued to the couch in the evening, though. Exercise, such as relaxation yoga or simple stretching, is fine and will ultimately help with your difficulties falling asleep.

reprinted from http://www.helpguide.org/

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