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7 Top Ways For a Good Nights Sleep.

Posted in Good Night.
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You went to bed two hours ago, but you just can not seem to fall asleep. You have been tossing and turning, and thinking about everything you have to do tomorrow, so sleep seems very far away. You have tried counting sheep, but you still can not seem to go to sleep. Why is it that every night when you go to bed, you have trouble falling asleep?

Insomnia is frequently a symptom of stress. Although we may feel constantly tired, we often find it impossible to switch off and sleep. Having the right amount of sleep is as important as eating when we are hungry and drinking when we are thirsty. During sleep your unconscious mind is busy processing all that has happened during the day to support your emotional well being. Likewise, your immune system is doing repair work keeping the physical body in good order.

If you have trouble falling asleep at night, then these tips for getting a good nights sleep will be very helpful.

We rarely let our sleeping cycle take its natural course. We work long hours and fill our leisure time with more activity, stimulating TV etc. We dont take time to unwind before we hit the pillow.

7 top tips for a better nights sleep. You can try all or some of the following:


The main problem that gives people problems going to sleep is the lack of preparation to go to sleep. Make sure that you try to keep a regular schedule of waking up in the morning and going to sleep at night.

  1. Avoid eating a heavy meal, difficult to digest food or refined sugars in the 4 hours before you go to bed. The digestive system will have to work hard and that will keep you awake, plus you will feel uncomfortable. Night time is when the digestive system needs to rest too!

    2. Another tip for getting a good nights sleep is not to eat a large meal before bedtime, because it may give you indigestion, which will cause sleeplessness for anyone. One of the things that can consume an entire night is when your mind is racing, and you can not stop worrying about something. The best thing to do to combat this situation is to keep a journal where you can write down your worries or concerns, and then possible solutions to these problems before you go to bed.

  2. Gentle yoga type stretches will help break up tension in the body and that will allow the mind to relax too. Begin on all fours, as you exhale, slowly tuck your head and bottom under and slightly draw up your navel. Inhaling, lift your head and bottom, hollowing your lower back. Focus on how your body feels and follow the natural flow of the breath. The movement is very slow and meditative. If comfortable, continue this movement for at least 10-15 repetitions or until you feel ready to stop. During your day make sure you are getting fresh air and exercise, walking is ideal.

    3. If you go to bed without as much unfinished business, then you will have a better chance of getting a good nights sleep.

  3. Avoid drinking caffeinated drinks from lunchtime onwards. Caffeine has a negative effect on the nervous system causing the body to produce adrenalin that will make you feel buzzy. Substitute herbal teas, eg chamomile, valerian or one of the tranquilty teas available.

    4. Another set of tips for getting a good nights sleep is to create a better sleep environment for yourself while you are sleeping. The first step is to treat your bedroom the way it should be treated, as a place to sleep only. Do not watch television, pay bills, or anything else; just use your bedroom for sleeping.

  4. Once in bed, if worrying thoughts persist, mentally draw a balloon around them and then watch the balloon float away. Know that all problems get sorted in the end. Adopt the belief that to all problems there is at least one solution, and that you will find the best at the right time. Try reading a few pages of something relaxing to distract you.

    5. Another tip to get a good nights sleep is making sure that your bed is comfortable. Usually this means that you have a firm bed that is not too firm. However a comfortable bed is different for everyone, so get one that you like.

  5. Consciously relax your eyes heavily down into their sockets, repeat. Move your awareness through your body, allowing each part to fully relax before you go onto the next part, take plenty of time to do this.
  6. Listen to a relaxation CD.

    7. To me, the most important thing to getting a good nights sleep is to have a comfortable pillow. Without a good pillow all of these other tips do not matter at all. Make sure that if you have allergies that you do not get a pillow made of feathers or down, because it will just make your allergies worse, and sleeping nearly impossible. There are many different types of pillows, soft, firm, large, small, so you should have not a problem finding one that is right for you… [read more]

  7. Most people chest breathe and this sets up tension in the body. Breathe into your abdomen, feel the breath moving right through your chest and inflating your abdomen, exhaling feel the abdomen deflate. Let the out breath gradually lengthen a little. Notice how every out breath is a relaxation. Be aware of the coolness of the breath over the upper lip as you inhale and the warmth as you exhale. Gradually your mind and body will relax as the breathing has a direct and powerful effect on your nervous system. You will drift into sleep. If you waken during the night, repeat this simple breathing exercise.

You will awaken refreshed and ready for a great day!

Autor: Beryl Whiting.
Source: www.berylwhiting.com

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