Download the 24 page PDF eBook, Natural Tips for Better Sleep for $19.95. Once payment has been confirmed by PayPal, you will be directed to the download link.
Does it take you hours to fall asleep?
Or are you looking for ways to stay asleep
or get back to sleep?
There are rarely quick fixes for insomnia. But sleep tips can sometimes serve as shortcuts to help you fall asleep faster and/or stay asleep longer - without your having to figure out why you were having a problem to begin with.
You should try a tip for at least 2 weeks to know if it will help.
Remember that anything that passes your lips within 6 hours of bedtime can affect your ability to fall asleep, to stay asleep and to get back to sleep.
Less is usually better when it comes to medication and sleep.
READ ALL THE LITERATURE that comes with all prescription medications, over-the-counter substances, herbal preparations and vitamins.
Some medicines used for high blood pressure, allergies, asthma and COPD are known to cause insomnia.
Check your vitamins and/or diet pills to see if they contain caffeine.
Some OTC drugs used for sleep such as Nytol, Sleep-Eze and Sominex 2 contain the same active ingredients as the antihistamine Benadryl, and can cause drowsiness but can also cause excitability.
Some drugs known as anti-convulsants are commonly used for leg cramps and can cause drowsiness and less frequently, insomnia.
After dinner try & start to shift into a lower gear & get the rest of the family to do so as well.
Make your bed and bedroom sleep friendly by making it dark, cool & quiet.
Find a ‘fall asleep position’ that is comfortable for your mind and body.
Learn & practice self-hypnosis.
With the right changes to certain aspects of your lifestyle such as your diet, sleep environment, medication schedule, exercise habits, etc. you may find that you are not only falling asleep faster, but you are also staying asleep longer AND no longer need help getting back to sleep.
But keep in mind that tips are only tips. Every sleep tip won't work for everybody who has trouble falling asleep. You need to find the tips that work for you, your body, your personality, your lifestyle, etc.
Some tips work better for people who have trouble falling asleep. Others work better for people who have trouble staying asleep or problems getting back to sleep.
Some work better for people who wake up in the middle of the night due to acid reflux. Others work better for people taking too muchmedicine or taking it at the wrong times or have undiagnosed or under-controlled asthma.
To read all the tips organized in chapters, with details and more in-depth explanations, download the 24 page eBook in Adobe PDF format, 101 Better Sleep Tips, available for only $19.95.
Some of the medicine given “off-label” for sleep issues can actually cause insomnia!
Exercise both your body and mind daily. Vary the activity to keep it stimulating.
This especially refers to products with caffeine, alcohol, and carbonated beverages; some fatty, fried, sweet, and acid foods, peppermint, chocolate, spicy foods and nicotine.
Check with your doctor or pharmacist to see if any of your over the-counter, herbal or natural supplements could be mixing badly with your prescription medicine.
Many thyroid preparations are known to cause insomnia.
Do lots of research regarding any “all natural” herbal supplements.
Herbal supplements, vitamins, etc. are not clinically tested, regulated or approved by the FDA and there are no requirements, standards or regulations regarding their proven safety, effectiveness, purity, recommended safe dose, recommended maximum dose, etc.
Most drugs given for sleep should only be used for 7 – 10 days at a time and they may reduce how much Delta sleep (very important deep sleep) you get.
Many antidepressants are given “off-label” for sleep and may delay the onset of REM sleep and/or cause insomnia & PLMS.
Some anti-anxiety medications may reduce the quantity of delta sleep and delay the onset of REM sleep.
Antihistamines, medicine for allergies, are generally designed for occasional, short term use. Some may cause drowsiness, while others may cause excitability. Check the package for side effects. This includes prescription and over-the-counter (OTC) drugs.
Most OTC sleeping and night-time pain pills such as Tylenol PM, should only be used as a temporary fix & not used on a long-term basis. Fix the problem, don’t just cover it up.
Some drugs known as barbiturates may be highly addictive and may depress the respiratory drive, causing lower oxygen levels and higher carbon dioxide levels during the night.
Go for a nice, leisurely walk to clear your mind.
Ask your doctor/pharmacist if there is an alternative for the any of the above drugs if you feel there is even a chance that they are related to your sleep problems. There are usually other drugs in the same chemical class that are designed to do the same good things that your current medicine does, but don’t have the negative sleep side effects.
Develop a bedtime routine that should start around 9 pm.
Turn the lights down; turn off the TV.
Put on some quiet music.
Soak in a warm bath or shower for 15-20 minutes around 9 – 9:30 pm.
Be alert for the sleepiness wave that usually rolls in between 10 and 11 pm.
Have a SMALL snack high in tryptophans a half hour or so before you go to bed.
Try some lavender aromatherapy.
Turn your clock to the wall so you don’t lie awake watching it.
Sex is a sleep enhancing activity that is OK to do in the bedroom. In fact, sex at bedtime will usually make your sleep deeper and more beneficial.
Don’t read in the bed or bedroom. Do it somewhere else as a part of your bedtime routine.
Don’t watch TV in the bed or bedroom.
Don’t talk on the phone in the bed or bedroom.
Don’t eat in the bed or bedroom.
Buy a new mattress or mattress topper and/or pillow.
If you snore when you sleep on your back, put a tennis ball in a pocket t-shirt that you then wear backwards; it will keep you off your back.
Sleep on your left side.
Try putting 6 inch blocks under the head of your bed.
Don’t go to bed until you are sleepy – NOT TIRED - SLEEPY.
Turn off your mind and think about anything except trying to fall asleep.
Try really hard to STAY AWAKE.
Use bio-feedback for pain control.
Count backwards from 5000.
Use progressive relaxation.
Tell yourself not to fall asleep - just to rest because you have to get up in 20 minutes.
If you haven't fallen asleep within 20 minutes, leave the bedroom and do something quiet, in low light. Don’t go back to bed until you are sleepy. Repeat this as many times as needed every night.