Instead of popping sleeping pills into your system to help you sleep, you could try doing these:
Avoid screens in the hours before bedtime: Light emitted from your phone, laptop, TV screens, delays your body’s internal clock, suppresses the release of the sleep-inducing hormone melatonin, and makes it more difficult to fall asleep.
Avoid caffeinated drinks and alcohol before bedtime: Caffeine as we know is a stimulant. And it has a half life of about 6 hours. So if you take a caffeinated drink by4pm, at 10pm, half of the caffeine is still in the system.
Wine may make you feel sleepy, but that doesn’t mean it helps you get quality sleep. This is why you may doze off quickly after a glass or two—only to wake up feeling wide-eyed in the middle of the night.
Have a regular sleep schedule: Go to bed at the same time every night, wake at the Dr time every morning and try to not take naps during the day. It is important to maintain the same sleep schedule several days a week, so your body gets into a sleep routine.
Relax: Relaxation techniques such as meditation, yoga, and deep breathing not only relieve tension in the body, but they also help you fall asleep faster.
Get out of bed if you can't sleep: Instead of tossing and turning in bed when you can't sleep, get up and do something relaxing and soothiing like reading a book, listening to soft music. Go back to bed when you feel sleepy.
Remember to keep the lights dim and avoid screens.
Put the worry aside: You can better handle the stress of the day by talking to a loved one who is attentive about it. If you still feel anxious about it by bedtime, make a note of it on paper and try to go to bed.
Do not be anxious about your inability to fall asleep: Anxiety about not being able to sleep makes it even harder to go to sleep. Instead try breathing in deeply and slowly to calm your nerves.
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