I used to be an easy-to-sleep person. But in the past few days, after I dated this person, well, I won't called it a date though for it only consist of several hitting and a lot of kicking (sounds like a sadomachosist, eh?), I've got trouble of getting into a nice sleep. And when I finally get asleep the nightmare keeps popping-up on my mind. So, I woke up again... and again... and again...
I've been trying hard to get back to my good ol'days regarding on the ZZZs part and came up with these solutions that don't require a trip to the drugstore:
1. Make your bedroom a heaven for sleep. Your room should be quiet and sufficiently dark, because darkness prompts the pineal gland to produce melatonin, the hormone that induces sleep (thanks to Deny for the info). Heavy drapes can help keep the light out, and a fan can help drown out any annoying sounds. Cool temperatures help you sleep. For better air circulation, open a window or use a fan.
2. Become a creature of habit. A nighttime routine can be very effective in letting your body know when it's time to sleep. Go through whatever rituals help you get mentally prepared for sleep (read a few pages of your novel, spend 5 to 10 minutes on personal grooming, meditate, stretch, etc.). It's also critical to go to bed and get up at the same time every day -- even on weekends.
3. Reserve your bed just for sleeping. Avoid working, paying bills, exercising, or taking shower in bed. If you associate your bed only with sleep, you'll be more likely to fall asleep when you get under the covers for the night.
4. Tame your tummy. Going to bed either hungry or too full can disrupt your sleep. Don't have a big meal too close to bedtime or the digestion process might keep you awake. Also, if you lie down after stuffing yourself you can end up with stomachache. If you're hungry, have a snack rich in carbohydrates, which trigger the release of the brain chemical serotonin, associated with relaxation. Try a bowl of cereal. Pair it with some milk or a slice of chicken, both rich in the amino acid tryptophan, which also induces sleep (thanks to Deny again). But Den, I eat those for breakfast also... ^_^
5. Watch the caffeine. Too much caffeine throughout the day, even if it's not consumed right before bedtime, can contribute to fitful slumber. Once you got old, say, 50, your metabolism slows, so caffeine may stay in your system longer -- up to 10 hours. Limit yourself to two cups of tea, coffee, or cola, taken at least 6 hours before bedtime. If that doesn't work, try cutting out caffeine altogether. This is the hardest ritual for me. Because right after I got frustated, I need some caffeine supplies into my vein.
6. Exercise. It's a simple fact: If you're physically tired at the end of the day, you'll sleep better. Exercise at least three hours before bedtime.
7. Soak it up. Take a warm bath an hour or two before bed. Your body temperature will slowly drop after bathe, making you feel tired. Don't bathe right before bed, however, because it can briefly stimulate you enough to make it hard to fall asleep.
8. Drift off naturally. Investigate the benefits of chamomile, valerian, kava, passionflower, skullcap, catnip, or hops. These herbs can be taken in tea and other forms. A cup of chamomile tea before bedtime may be all you need to relax.
9. Don't toss and turn. If 30 minutes go by and you haven't fallen asleep, don't lie in bed feeling frustrated. Get up and do something relaxing, like listening to soothing music or flipping through a magazine. Or make yourself a cup of warm milk.
10. Buy the right bed. A bed that's too soft can cause poor sleep postures (which can also lead to muscle stiffness and back problems). If you're leaving a divot in the mattress when you get up, it's too soft. Replace your mattress if it's more than 10 years old, and buy one that's as firm as you can tolerate but still comfortable.
Why not following the old ritual like counting endless sheep, you prolly ask. Well, It's only getting you into a frustated situation. Trust me, I've tried...
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