If you are having trouble relaxing and falling asleep at night, you are not alone. Considering that there is so much going on in a day, with what you do, with jobs, children, health, and other factors, there is a lot to think, and possibly get too stressed out, about, to get adequate sleep! But you may be surprised to find that mild insomnia can be remedied by practicing a few simple habits.
De-stress. Try to steer clear from any business, animosity, etc., that contribute to you feeling stressed out by the end of the day. Some things will stress you, anyway, like discovering that rowdy little artists have used the walls as canvas while you were preparing dinner, for instance. But worrying about that load of clothes you never got to won’t get it done or help you sleep. Make a list of all you need to do the next day, and leave that list at the kitchen table or posted on the fridge.
Say no to Joe. Coffee that is, not your husband. Skip the caffeine during the day and drink decaffeinated tea or coffee, instead. The caffeine you took in at noon will affect you at midnight. If you have to have that boost each day, try cutting back slowly but surely, substituting some green tea for that 8 oz. hottie named Java.
And speaking of Joe…have sex! Sex releases endorphins and oxytocin, which are hormones that lead to a relaxing state of mind and body, and an urge to sleep. And don’t fault your husband for that habit of conking out too fast. He has a valid excuse! But saving the bedroom for sleeping and sexual activity is one of the best ways to train your body to associate the bed with sleep.
Get up, get out, and get moving. Exercise will have the same effect that sex has on the body, releasing endorphins that help you relax and give you some calm in a hectic day. Try to get your workout on in the morning or late afternoon for a good night’s rest.
Hog the bathroom. Take a long, warm bath, complete with bubbles, candles, and a good book. The relaxing atmosphere and the water will soothe your mind and body. Have some light noise in the background, if you would rather listen to something soothing while resting your eyes.
Keep it down low. Dim the lights at night, or keep the room dark at bedtime. Avoid reading in bed with the lights blaring. Invest in a book light, which will illuminate your page, but will keep the room dim. Try not to read at all in bed, but if you must, let it be something relaxing. Save Stephen King for your sitting or reading room – just not before bed.
Turn off the tube. Many people find that watching TV before going to bed relaxes them. But if while in bed, you are watching an ax-carrying masked man hack away at horny teens, or updates on the latest most wanted criminal in your city, you may want to stop. Something that causes bouts of anxiety is probably not the best thing to lull you to sleep.
These are a few suggestions that can actually go a long way in helping you relax and get the sleep you need. There are other things to try as well, but these can be a good start. Try them and note what works for you and what doesn’t. It may take time but you’ll discover it was worth it.