Best sleep??!


Question: I dont have problem going to sleep, staying asleep is the problem. Can any one give me any pointers on how to have a better/deeper sleep.


Answers: I dont have problem going to sleep, staying asleep is the problem. Can any one give me any pointers on how to have a better/deeper sleep.

Generally people are woken up by some type of disturbance. If you are a light sleeper, I would recommend using some sort of background noise to help you stay asleep. My personal favorite is music, something soft and relaxing.

I like Brian Culbertson. You can check out some of his music on your website if you want. If always puts me right to sleep.

http://www.brianculbertson.com/
Just click on media.

Go to bed within an hour of the same time, every night, even if it's a weekend or holiday. Same thing for waking up.

If you absolutely must take a daytime nap on occasion, keep it as short as possible (ideally under 45 minutes, and definitely not over 2.5 hours).

Sleeping for 4-5 hours at night can actually leave you more exhausted than sleeping for 2. This has to do with REM cycles etc.

If you must pull an all-nighter, try to get back to your normal sleep schedule ASAP - don't stay up all night and then crash at 5pm the next day.

No caffeine after dinner.

Sleep in a room devoid of TVs, computers, and anything that suggests work and/or homework

If you're worried or stressed, and you can't sleep because your thoughts are running round in circles, or even if you just don't feel like sleeping, then tune your radio into a channel that is continuous talking, no music. Then (this is the clever part) turn it down really low, so low that you have to lie very still and concentrate really hard to make out most of the words. Focus on trying to follow what is being said and you will gradually drift off to sleep.

Room darkening shades
Invest in a really nice mattress and pillow
Make sure the room is cool - a hot room is hard to sleep in
Exercise - being tired helps
Stay hydrated - obviously make sure you are on empty before bedtime
Get on a sleep schedule
Probably the biggest is to make sure your mind is at rest. Take action to have a clear head when you go to sleep.

I like all of the above suggestions, but want to mention some additional points.

1. Depression will cause you to wake up in the middle of the night or wake up early. If you have other symptoms, you might have a problem. You don't need to "feel" depressed to suffer from it.

2. Try some melatonin. I am skeptical about a lot of 'natural' cures (I'm a better living through chemistry person), but this may work for you. I use GNC's Melatonin 1 sublingual supplement. No need for a high dose (it goes up to 3 or 5 mg). This put me to sleep and kept me sound asleep until after my alarm clock goes off. I've tried xanax on occasion, and this works better! (I have some deficiency issues, and I think it might be related - so this might be why it works so well for me.)





The consumer health information on answer-health.com is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions.
The answer content post by the user, if contains the copyright content please contact us, we will immediately remove it.
Copyright © 2007-2011 answer-health.com -   Terms of Use -   Contact us

Health Categories