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Try to enter a relaxed state of mind
at bedtime. Yoga, Meditation, soothing music or just reading a novel are known sleep inviters.
• Avoid drinking caffeinated drinks like Cola, Coffee etc. in the late evenings or at dinnertime.
• Also avoid having heavy dinner.
• Do not use painkillers frequently or any medicine without your doctor's consent. They can affect your regular sleep pattern.
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Physically tiring activities are highly recommended. It may just be a brisk 30-minute walk, jogging, swimming or some other sports. Morning or early evenings are usually appropriate.
• But do not heavily exercise 2-3 hours before going to bed. It increases alertness!!
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Sleeping in the afternoons may have been proved to enhance mental efficiency, but is not recommended for insomniacs.
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Go to bed at the same time. Even your body likes to maintain a regular sleeping schedule.
• Having a warm water bath and even having hot milk before bedtime are some time-tested sleep enticers!
• Try to create a sleep-zone in your bedroom. Dim lighting accompanied with some soothing music
are the most preferred environments. The sleep zone should be free of noise and harsh lightings.
• Imagination is a nice tonic to sleep. Once you hit your bed, close your eyes and imagine entering a nice soothing place. Maybe, a place of worship or a spot like a wind-soaked beach or a scenic hill station, you may have found yourself, in the past, in a relaxed state. Once you have 'entered' such a place, imagine doing something very relaxing like meditation. This is a proven technique to relax oneself!!
• Last but not the least, remember that no one was ever killed for the lack of sleep. People may have collapsed because of tiredness but no one has ever died !! So do not force yourself to sleep or worry too much about it. Let it be a natural indulgence!
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