Tossing and turning is not the way that you want to spend your night.
Sleep is far more important than people realize.
It will take a few days of heavier sleeping before you can get back on track.
If you have ever had too little sleep, you know that you don not feel very well when you are not rested.
Try these gentle, effective methods to help you get some rest.
If you want to have a sound sleep, eat your supper at least three hours before you plan on going to bed.
This will give you body time to better digest your food and allow for a better sleep.
If you become really hungry before bed, eat something small, like a banana, and it is high in potassium which can help you to fall asleep better.
Develop a routine for going to bed.
Go to bed and wake up at the same time, every day, even weekends.
This will train your body to sleep better at night.
Have a warn bath and read in the tub for 20 minutes every night.
Soon these activities will become connected with getting ready for sleep.
Leave the eating, watching T.
V.
and talking on the phone out of the bedroom.
Use your bedroom for sleep and sex only.
Use fans to mask any noises that could keep you awake and have dark curtains on the windows to keep it nice and dark.
If you find that you are still awake after 30 minutes, get up and go to another room.
Find something quiet and boring to do for about 20 minutes before going back to bed.
You could read a book or do something monotonous or you could try the following exercise to soothe you back to sleep: Get into a comfortable position, loosen any tight clothing.
Position yourself comfortably on your back in bed, with your arms by your side.
If you are uncomfortable with any way your body feels on the bed, change position until you are completely comfortable.
Lying on your back in bed, breathe in deeply for four counts, then breathe out for four counts.
Do this for about ten minutes (60 breaths) and then switch so you are lying on your right, and repeat the breathing process.
Imagine yourself sinking into the mattress, starting from the very tips of your toes.
In your mind, begin to "acknowledge" everything around you that your senses are experiencing.
Say to yourself (not out loud), " I smell the lotion on my hands.
I feel my legs' on the bed.
I hear the dog barking in the distance.
I hear myself in my mind talking.
" This should help to clear your mind by acknowledging everything and dismissing it.
We have been taught to count sheep to help us get to sleep.
This is counter productive because counting is a stimulating exercise for you mind.
You want to clear your mind of the thoughts that are hanging around.
Find something else to focus on like the rain outside or the wind blowing through the trees.
Relaxing and repetitive sounds like your own breathing rhythm.