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Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene."
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Sleep only when sleepy
This reduces the time you are awake in bed.
If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy
Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
Don't take naps
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
Get up and go to bed the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
Refrain from exercise at least 4 hours before bedtime
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
Develop sleep rituals
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.
Only use your bed for sleeping
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.
Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.
Have a light snack before bed
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.
Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.
Trouble Sleeping? Chill Out! - A press release from the journal Sleep about the significance in body temperature before sleep
Make sure your bed and bedroom are quiet and comfortable
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.
Use sunlight to set your biological clock
As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes
失眠是最讓人煩心的事——一晚上輾轉反側，腦子轉個不停，把白天發生的事想個幾萬遍。夜間的噪音也吵得人睡不著覺，此時我們能做什么來逃離這種痛苦？事實上我們能做很多事！讀讀這些促進良好睡眠的新招。這些招數也被稱為“睡眠衛生”。
1.困了才睡覺
這能減少在床上醒著的時間。
2.如果在20分鐘內還沒睡著，起來做點無聊的事讓自己犯困
靜坐在黑暗中或者讀一讀家里冰箱的說明書。不要接近亮光，因為這會讓大腦以為是時候起床了。
3.不要午睡
這能確保你在該睡覺的時候足夠困。如果做不到不午睡的話，那就在下午三點之前盡量睡少于1小時。
4.固定睡眠時間
這一條適用于周末！當你的睡眠周期固定下來之后你會覺得好多了。
5.睡覺前4小時內不要做運動
常規運動的確能使你睡的更香，不過重要的是在什么時候運動。早晨或者午后做運動都不會干擾睡眠。
6.發展一種睡覺儀式
這有助于暗示你的身體是時候睡覺了。聽聽輕音樂，拿15分鐘讀一些暖人心的文章，喝一杯不含咖啡因的茶，做一些放松訓練等等。
7.只在睡覺時才上床
不要在床上看電視，付賬單，工作或者閱讀。這樣一來你只要一上床你的身體就知道是時候睡覺了。呃。。。。做愛不在此列。
8.睡覺前4到6小時遠離咖啡因，尼古丁，和酒精
咖啡因和尼古丁都是干擾睡眠的興奮劑。咖啡，濃茶，可樂，可可飲料，巧克力和含咖啡因的處方藥或者非處方藥。香煙和一些藥物都含有尼古丁。酒精一開始看起來好像能幫助你進入睡眠——因為它能降低大腦活性，但是隨后你再也不能正常的睡眠了。（正常的睡眠是分階段的，但是酒精導致的睡眠卻不是這樣。喝醉過的人都知道，喝完酒是不做夢的。）
9.睡覺前吃點小吃
肚子空空會影響睡眠。但是吃得太飽也會影響睡眠。奶制品和火雞含有色氨酸，這種酸是一種天然導睡劑。正是因為有這種酸的存在，人們才會覺得在睡前喝一杯溫奶會有助于睡眠。
10.睡覺前1個半小時洗一個熱水澡
熱水澡會使你的體溫升高，但是在它下降的時候你會覺得很困。
11.確保你的床和臥室足夠安靜舒服
一間熱屋子讓人覺得不舒服。一間涼爽點的屋子會好得多——當然你得有足夠多的毛毯來保暖。如果早晨的太陽光干擾到你的話，推薦你去拿東西擋住它，或者可以戴一個眼帶蒙住眼睛。如果有噪音干擾，帶個耳塞或者買個“白噪音”機器。
12.把陽光當作你的生物鐘
早晨起床后，到戶外面朝朝陽15分鐘。
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