Step 1.
Having sleeping problems you need a good atmosphere because the atmosphere in your bedroom has a profound effect on how to sleep better at night and the quality of sleep you get.
The overall impression should be soft and inviting rugs, soft bedding, long curtains etc.
Use your favourite restful colors blue or pastels works best nothing too bright to stimulate your vision last thing at night.
Make the bedroom welcoming, containing nice things you're attached to and pleasant memories, but not too cluttered.
Simple things such as closing the door makes the room more enclosed and cosy.
Natural fabrics on the bed and for your nightclothes are best, as they don't raise static electricity and the fabric breathes.
Above all, have a good mattress and pillows the best you can afford.
Step 2.
Eat food that can help you fall asleep.
Tryptophan is an amino acid that helps the brain produce serotonin, which helps you relax.
Found in such things as turkey, milk, chicken, ice cream, tuna and peanuts, the soothing effect of tryptophan can help you put your day's worries behind you and allow you to fall into blissful slumber.
On the other hand, avoid spicy and fatty foods, which can give you heartburn and keep you awake.
Similarly, too much liquid before bedtime can leave you running to the bathroom all night rather than sleeping.
Step 3.
When Speaking of sleep, many people find getting to sleep after a busy day very difficult.
By using the technique of correct deep breathing, sleep can come much more easily and sleep will then to be much deeper.
As you relax in bed, begin breathing with the diaphragm.
Starting with your toes, tense them then relax them.
Move to the calf muscles; continue on to the tight muscles.
Then tense and relax the buttocks, abdomen and back, shoulders, neck, face and scalp.
While remaining in this newly relaxed state and still breathing properly and deeply, allow your mind to take you to your special peaceful place.
If the tightness in all your muscles is not completely gone or you begin to tighten up again, you can perform the tense-relax technique while in your peaceful place in your mind.
Stay in that peaceful place and allow relaxation to flood over you like a wave.
If sleep still does not come, you can always use the Buddhist meditation, "Breathing in I calm myself; breathing out, I find peace.
" Soon you will drift away into sleep.
Having sleeping problems you need a good atmosphere because the atmosphere in your bedroom has a profound effect on how to sleep better at night and the quality of sleep you get.
The overall impression should be soft and inviting rugs, soft bedding, long curtains etc.
Use your favourite restful colors blue or pastels works best nothing too bright to stimulate your vision last thing at night.
Make the bedroom welcoming, containing nice things you're attached to and pleasant memories, but not too cluttered.
Simple things such as closing the door makes the room more enclosed and cosy.
Natural fabrics on the bed and for your nightclothes are best, as they don't raise static electricity and the fabric breathes.
Above all, have a good mattress and pillows the best you can afford.
Step 2.
Eat food that can help you fall asleep.
Tryptophan is an amino acid that helps the brain produce serotonin, which helps you relax.
Found in such things as turkey, milk, chicken, ice cream, tuna and peanuts, the soothing effect of tryptophan can help you put your day's worries behind you and allow you to fall into blissful slumber.
On the other hand, avoid spicy and fatty foods, which can give you heartburn and keep you awake.
Similarly, too much liquid before bedtime can leave you running to the bathroom all night rather than sleeping.
Step 3.
When Speaking of sleep, many people find getting to sleep after a busy day very difficult.
By using the technique of correct deep breathing, sleep can come much more easily and sleep will then to be much deeper.
As you relax in bed, begin breathing with the diaphragm.
Starting with your toes, tense them then relax them.
Move to the calf muscles; continue on to the tight muscles.
Then tense and relax the buttocks, abdomen and back, shoulders, neck, face and scalp.
While remaining in this newly relaxed state and still breathing properly and deeply, allow your mind to take you to your special peaceful place.
If the tightness in all your muscles is not completely gone or you begin to tighten up again, you can perform the tense-relax technique while in your peaceful place in your mind.
Stay in that peaceful place and allow relaxation to flood over you like a wave.
If sleep still does not come, you can always use the Buddhist meditation, "Breathing in I calm myself; breathing out, I find peace.
" Soon you will drift away into sleep.