Tips for Better Sleep

maftab92 By maftab92, 1st Jul 2010 | Follow this author | RSS Feed
Posted in Wikinut>Health>Mind & Spirit>Sleep

Sleep is one of the basic needs of human body. We need to sleep well to continue with our day to day activities. Children sleep more than adults. An adult needs 6-8 hours sleep depending on individual needs. Some adults need more than 8 hours of sleep a day but elderly people need less sleep.


Insomnia is described as inability to sleep or disturbed sleep. If you are having insomnia, you might experience different problems in the long run.

Causes of Sleep Problems:

Sleep problems can be caused by a number of problems and the most common problem is psychological in nature. Other causes include hyperthyroidism, vitamin d deficiency, chronic fatigue syndrome, chronic pain syndrome, acid reflux disease, asthma, withdrawal from drugs/alcohol and when females reach their menopausal stage.
Before you start your plan for better sleep, you need to see your physician to rule out any physical health problem. In certain physical health problems, you tend to overcome insomnia once your treatment for a specific problem started. At the same time, you need to remember that you can overcome insomnia without taking pills So no more pills!

Tips for Better Sleep:

When you get up in the morning you follow certain rituals everyday like getting out of the bed, brushing your teeth, taking a bath, getting ready, having breakfast and going for work. Similarly you have to have a plan at night and your system (mind and body) will get to know that this is your sleep time.
If you are stressed out and your problem is psychological in nature following tips will help you. If you are trying hard to go off to sleep but your mind is racing around (jumping from one thought to the other one) and you keep tossing and turning then your problem is psychological. Follow a few simple tips and you will achieve better sleep within a few days time.

1. Stop taking a nap during the day
2. Do exercise every day for at least 30 minutes a day and preferably in the evening. Going for a walk, Cycling, Swimming and Yoga are considered to be good for health and sleep as well.
3. Don't watch TV in your bed room
4. Eat two hours before retiring and keep your dinner light
5. Brush your teeth; take a nice shower and wear lose cloths
6. Write a diary: write down what you did during the day and what you have to do the following day
7. Have a warm glass of milk with honey in it
8. Go to your bed and detach from everything
9. Lying down on your back is a better option initially for at least 10 minutes
10. Now close your eyes and keep breathing deeply and slowly with counting down and you will be off to sleep in a while
11. If you get up during the night, start deep breathing again


Better Sleep, Human Body, Insomnia, Sleep, Tips

Meet the author

author avatar maftab92
I am a clinical psychologist from Pakistan. I am running my own clinic to help people overcome psychological problems.

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author avatar smoothoperator
22nd Jul 2010 (#)

Informative and useful.

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author avatar LOVERME
7th Aug 2010 (#)

i have observed
over a period of time
those who are tired
and have sex
sleep at the drop of ones hat
if they have one
sex is the best remedy i hope u read it

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author avatar maftab92
7th Aug 2010 (#)

Yes! Sex is a good remedy for insomnia.

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author avatar Retired
11th Oct 2010 (#)

happy sleep

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