We all need help from time to time to fall asleep. Instead of just taking a pill that can be habit-forming and lead to more sleep problems in the long run, try these sleep tips. One or more of them will surely help.

have a hot bath

Not hot enough to make you uncomfortable though. The warmth of the water relaxes the muscles and also causes the body’s core temperature to drop, which sends a sleepy signal to the brain. This is also great for children. However, it only works for baths, not showers!

Get more light during the day

This sounds strange, but it’s vital for a good night’s sleep. Our brains are programmed to go to sleep when it’s dark and wake up when it’s light. Not getting enough light during the day will deprogram our biological clock. Once our circadian rhythm has been disrupted, our brain will not receive the sleep signal when we are ready to sleep.

Even if you work long hours, try to get out in the sun for a while at lunchtime. If you live in a part of the world that has short days in winter, install a bright light in your house and sit under it for at least 30 minutes. This should be enough to keep your body clock ticking!

This is a good reason not to watch TV in bed. Even if the show is boring, the bright, flickering light from the TV screen will work against your natural sleep patterns!

Don’t lie in bed and worry about not sleeping.

This will only cause stress and make sleep even more difficult to achieve. If you’re worried about not being able to sleep, get up and make yourself a drink (not coffee!) Find something to read. Stay awake until you feel sleepy again, and only then go back to bed.

Go to bed at the same time every night and get up at the same time every morning.

This reinforces the natural biological rhythm and helps your brain send a sleep signal. It also reinforces a habit. Habits are an important part of better sleep. Obviously you won’t be able to do this every night, there will be nights where you could go to a show or go out on the town with friends! However, if you manage most nights, it will still work just fine.

Don’t go to bed until you’re tired.

Yes, I know! This sounds like a direct contradiction of the advice above! The logic behind this is that if you are not sleepy you will lie in bed awake and start to worry about not being able to sleep. The most important thing in all of this is to get up at the same time every morning no matter what time you went to bed the night before. Eventually, you will feel very sleepy at your usual bedtime. Getting up in the morning when you’re still tired isn’t easy to do, but it will help in the long run. Stay with it!

Keep a sleep journal

This, while quite tedious, will give you an excellent idea of ​​your sleep patterns and will be a necessary record if you ever decide to visit a sleep clinic for help. Some people have done this and found that their sleep problems went away on their own! A sleep diary should take into account the following:

what you had for dinner

What drinks did you consume after dinner?

Any nap taken during the day.

What time did you go to bed

How long did it take you to fall asleep?

If you woke up during the night

what time did you wake up in the morning

How you rated the quality of sleep (1-10)

any other observation

Do this every day for a few weeks and you should see a pattern emerge. This will give you invaluable information about your personal sleep habits and patterns.

Develop an evening ritual.

Do the same things at the same time each night. This programs the unconscious mind that you are preparing to sleep. Brush your teeth, take the cat out, check the locks on the doors. Do each step in the same order. It may sound simplistic, but it can work very well.

Get more exercise during the day.

Exercise relaxes the body and mind, as well as being good for your health and helping you lose weight. Even walking just 30 minutes a day will help. If walking is not your thing try Yoga or Qigong. Both are relaxing and will completely relax you. If there are no classes near you, videos or CDs are readily available.

Practice muscle relaxation.

You can do it during the day or after you go to bed. Practice tensing and relaxing each muscle group in turn, starting at the top of your head and gradually working your way down to your toes. This relaxes the body and also distracts you from any worrying thoughts while doing it. Visit the relaxation techniques page for some easy-to-follow techniques.

Write down concerns before bed.

There’s always something to worry about, right? These are the things that can keep you awake when your mind won’t let go. Solution? Have a worry time before going to bed. Think about all the problems that are currently in your life and write them down. Make the decision to do something about it the next day.

If you’re tempted to think about any of those things while you’re trying to sleep, just tell yourself, “Okay, I made a note of it and I’ll handle it tomorrow.”

Sweet dreams!