Daily activity for a minimum of thirty minute is not only recommended for your health, but it is also recommended for better sleep. You are not exercising to the point of exhaustion, just enough to relieve stress and maintain healthy balance.
Nutrition plays a vital role in this as well. If you intake the dietary recommended daily nutrients and exercise regularly you will achieve a balance in your body which will allow you to sleep better at night.
2. Less Television and Computer time
Computers and Television is a stimulant that will trick your body into thinking it is not time to sleep yet. Limiting your time or setting a cut off time before bed will help slow down your mind and relax before bed.
3. Don't Drink a Cup of Coffee Before Bed
Your body as its own internal clock for sleep. This clock makes your body sensitive to any kind of stimulant and can be thrown off by them. Drinking a caffeinated beverage before bed will throw your body into a highly stimulated state making it very hard to fall asleep.
Set yourself up a bedtime routine by starting to go to bed an hour before you actually do. During the hour before is where you will stay away from any kind of stimulation that might throw your internal clock off, or add unwanted stress. Just use that hour before to relax, than once the hour is up go bed. Do this every night to develop a good routine. Do expect to see immediate results it will take a week or so to adjust.
5. The Bedroom is Not a Play Ground
You bedroom should only be for sleeping, your mind should be able to only associate the bedroom with sleeping. So if you have a laptop and a television in your bedroom currently this could be a major source of your problem. You will want your bedroom to be stimulant free.
If you are experiencing a lot of stress in your life, try and set a certain amount of time aside before bed to just relax. Not think about the problems at hand and just relax. Try taking a warm bath with an aroma therapy to achieve this. There are many ways a person can relax find one that works for you and incorporate it into your nightly routine.
Try not to take a nap in the middle of the day or so close to you bedtime. By taking a nap you are recharging you body, making it able to do more during the day. It may sound like a good idea, but it will ruin you when it come time to really sleep.
Not only should your bedroom be just for sleep, but your mind should associate the bedroom as the most comfortable place in the house. If your bed is not comfortable you can do all the tips in the world. You will never reach the deep sleep stage if you are constantly rolling around in bed trying to get comfortable. Go out and spend some money on a quality mattress set, you can't put a price on your sleep.
9. Get Up
It does you no good to just lay in bed staring at the wall or the ceiling fan go round and round. Get up for a little while and read a book on coach. Do a low stress low stimulating activity. Then try laying down again after awhile.
If all else fails you may have insomnia, which can be treated with medication either from a prescription drug prescribed by you physician, or by trying an over the counter sleep aid. There are numerous product to try is a matter of finding one that best works for you.
This is a list of typical suggestions that will help you fall asleep and stay asleep. It is up to you to try them to see what works for you everyone is different. One or all might work for you, it is a matter of trail and error. If you have not had a proper nights rest of 8 hours or more for 3-4 day see aid from your physician. Your body needs sleep to work properly. Sleep deprivation is nothing to mess around with