It is a simple fact that people who are well informed are in a better position to cope with problems sleeping like insomnia. The reality is that sleep problems can sometimes be specific to individuals. Some people find that sleep is difficult to come by after watching TV while others may have a compulsive need of watching it before they are able to sleep.
As a general rule stimulating outdoor activities tend to promote sleep and that may include watching specific TV programs. Diet, exercise and physical activity can also affect sleep as well as quality of sleep.
Any type of physical activity including mild exercises makes it easier to obtain sleep. Find an activity that can be done on regular basis, for example, an after dinner walk. At the same time, ensure not to indulge in any intense physical activity immediately before sleep time as it may become hard to sleep afterwards.
Avoid taking food and drinks containing caffeine, smoking and alcohol immediately before you go to bed. This includes caffeine-based over-the-counter medications. Caffeine is a stimulant and can interfere with the sleep process and cause sleep problems. However, some people find it easier to sleep after a cup of hot coffee before bedtime. Remember that too much of coffee is not good for health. Instead, try a cup of hot chocolate and see if it helps.
The body’s circadian cycle is extremely sensitive to time changes. Stick to usual waking and sleeping timings for getting a sound sleep at night. This is regardless of whether the last night you slept late or woke up earlier than usual.
Rest during the day is also crucial and take some time off from work for any activity or hobby like reading, watching television or listening to music or any other hobby that takes your mind off worries. If you feel sleepy during the day, take a nap but limit it to half hour because longer naps cause problems sleeping at night.
If you are unable to sleep don’t toss and turn in the bed. Get out of bed and do something that takes your mind off worrying too much about sleep. Sometimes simply reading a book helps and you feel sleepy within an hour or so.
These are natural ways of solving things. Your primary goal should be to do anything to avoid taking sleeping pills. You may also use relaxation techniques like deep breathing, relaxation exercises, meditation and mild exercises. Avoid heavy meals at dinner time.
Learn about sleep hygiene and change the environment of your bedroom. It may surprise you to know that many people cannot sleep with lights off. If nothing seems to work then it is time to consult a doctor. However, before you start taking any medicine for your sleep problems ensure that you discuss its side effects.