How to Get a Good Night Sleep.

Here's a couple of simple steps that are sure to help you get a good night sleep whether you're going to work or class. What makes this particular instructable different is the fact that you can rearrange the steps to your own personal preference to benefit your lifestyle.

Step 1: Avoid Alcohol, Nicotine, Caffeine, and Other Stimulants.

In order to ensure that you get the best possible sleep, and able to wake up fully energized you must first avoid consuming any alcohol, caffeine, nicotine, and any other stimulants approximately six hours before bed. We all know that caffeine helps you to stay awake, therefore it should be avoided at all costs. Smokers should also refrain from smoking too close to bedtime because nicotine could definitely have a pessimistic affect on your sleep.

Step 2: Nap Early or Not at All.

Those who tend to nap early should ultimately try not to nap as early nor for as long, especially before 5 p.m. Napping early could sometimes lower your drive to sleep, and ultimately cause you to not sleep as fluently.

Step 3: Lighten Up on Evening Meals.

Eating fattening foods like burgers and pizza during or too close to bedtime are recipes for insomnia. Although the meal would seem to be beneficial the affect can sometimes be oblivious.

Step 4: Limit Your Liquid Intake.

Although we have a tendency to drink water before sleep, Try to limit your water intake. However drinking water is perfectly fine, but try not to drink so much that you will have to use the restroom in the middle of sleeping.

Step 5: Try Not to Constantly Time-Watch.

Looking at the clock before sleep or even during sleep could possibly cause stress, and ultimately prevent any further sleep. A quick and easy way to prevent this rudimentary problem is to sleep with your alarm clock faced away from you.

Step 6: Take a Early Soak.

People have a propensity to take a bath right before sleeping thinking that it would help sleep better. Although bathing will definitely help, the time that you decide to take a soak is very important to getting a good night sleep. Doing anything that will raise your body temperature can possibly prevent you from sleeping mainly because your body must be at a certain temperature in order to snooze.

Step 7: Stretch a Little Before Sleep

Catching a slight stretch right before bed could definitely help by relaxing your muscles, and also reduce muscle tension. Try not to stretch so much that you could pull a muscle, and instead of feel better you could regress. Although doing this simple step seems like it could rev up your heart, it actually doesn't increase your heart rate if done correctly.

Step 8: Ban Your Mobile Devices.

Texting in bed could wind a person up and make it much harder to fall asleep. This is very important to consider because once you do decide to unplug after texting, or sending that one last email it then becomes hard to drift off.

Step 9: Neutralize the Noise.

Ways to neutralize the noise could include cutting off the television, radios, and even blocking out the barking dog or dripping water faucet. If you find that blocking out that annoying dog in your neighborhood is seemingly impossible try to invest in an radio that plays soothing and natural sounds of nature.

Step 10: Lower the Lights.

Lowering the lights in the room ultimately sets the mood for sleep. Doing this also helps the brain produce melatonin, the hormone that brings on sleep. Not doing this step and keeping the lights on confuses the mind into thinking its still daytime, and not allowing sleep to come as easily.



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    2 Discussions


    2 years ago

    a couple of small things...

    alcohol is a depressant, not a stimulant. it can help people fall asleep (and there's a fine line between 'asleep' and 'unconscious' there!) but it tends to wake you up early/in the middle of the night because your body uses up water processing the alcohol, so you get dehydrated. that's actually the main problem when you feel hungover - you're dehydrated.

    Taking a bath just before bed can help you sleep. You're right when you say a temperature drop is part of the body's sleep cycle, but it doesn't have to be a specific temperature - it's just a drop of (if I recall correctly) about 0.5 - 1 degree Celsius. Otherwise you'd never be able to sleep if you had a fever! So artificially raising body temperature, which then naturally starts to drop off as you dry off and get ready for bed, can 'trick' your body into thinking it's ready to sleep, and kind of jump start the rest of the processes involved.

    I'm a chronic insomniac of almost three decades, and every doctor I've seen has told me the same dozen or so facts and strategies, like they're going to be a revelation to me, so I have this stuff pretty well embedded in my brain by now!


    3 years ago on Introduction

    Thanks for the tips! Congratulations on your first Instructable!