Sleep is important to your overall healthy and well being; but if you are not getting enough your healthy, skin, hair, and mood will suffer. So as a fellow insomniac I have tried many different ways to get a good nights rest.
Here are a few of the things I have learned on my quest to a good nights rest:
Alcohol Intake- A nightcap might make you drowsy, but it probably won't improve your sleep. Alcohol is a depressant so as the alcohol wears you are most likely to wake up in the middle of the night. Therefore if you decide to use alcohol as a sleep aid, be prepared for that effect.
A good bed is very important to a restful nights sleep. If you wake up feeling achy and stiff it is time to go shopping for a new mattress. Thread count is important in sheets and blankets but I think fabric is just as important. Especially for us who has hot flashes and night sweats. The pillow is the final piece, if your pillow is not supporting your heat it is time to get rid of it. Make it a habit to replace your pillow at least every two years.
Your bed is only for sleeping- If you are like me and you have troubling sleeping don't go to bed until you are feeling goody and sleepy. This will condition your body to fall asleep and stay asleep when you are in bed.
Turn off gadgets- Turn off the cell phone, the TV and computers; preferable two to three hours before your bedtime.
Exercise- Regular exercise has help me with my insomnia. There was a study done at Northwestern University on the effects of exercise on insomniacs. It may be due to the improvement in your mood and overall health.
My two don'ts close to bedtime- Don't have that late afternoon coffee. Don't have dinner/snacks close to your bedtime.
When all fails visit your doctor for sleep medication. If medications are not working there maybe an underlining problem.
Wishing you all a restful nights sleep.