From time to time this blog will go over some of the most basic of suggestions to remind readers that there is a lot we can do of a practical nature to help ourselves get a good night’s sleep.

The reason for this is that it is quite tempting to go for a quick fix solution in the form of over the counter medications and prescription drugs. And while I personally feel that there may be times that warrant that path, I also strongly feel that we do ourselves an injustice if we don’t at least try to find a solution that does not run the risk of unwanted side effects and dependency on these drugs.

These suggestions are perhaps well known but they are given as a gentil reminder.

Try to avoid alcohol close to bedtimes because though may initially make you feel sleepy, it actually serves to interrupt your sleep cycles later. Especially the deeper and essential sleep.

Cut back or make this the tipping point in your life to stop smoking. Some individuals may feel like it is calming them, however, it is actually a neurostimulant that can work against good sleep.

Another obvious precaution is to stay away from drinks such as colas, coffee, and teas that contain caffeine. If you can’t do it entirely, try stopping soon after the lunch hour.

One way to help wind the body down is to try taking your warm bath or shower at night, preferably an hour or two before bedtime, which will help relax the body and then allow for the contrast in changes of temperature (from hot bath to cooler room air) to moderate themselves.

If you are able to fit in some daily exercise this is not only excellent for maintaining a healthy body but it can help to tire you out for a good night’s rest. Also, the endorphins released can help alleviate stress. However, it is recommended that you exercise during the day or at most late in the day or early evening and not just before trying to go to bed as then you may be too revved up to sleep. Allow for a bit of down time.

If you’ve tried sleeping and have been lying in bed for a time frustrated, it is suggested that you get up for a while and find a quiet activity such as reading, listening to music or watching television. This may require a bit of a ‘zen like’ approach to not let your frustration get the better of you. By calmly trying to divert your mind off the problem for a while you may find yourself slowly getting sleepy again.

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