Of all the ways of treating insomnia, bedtime routines are the most natural, the closest affine to sleep itself and the most effective cures of insomnia.
The fact of their coming right before sleep itself makes them easier for patients to employ.
It is easy to think of them as washing your hands just before a meal! Let us now look at 14 of the most realistic routines that will bring your sleep back to you.
A.
Pre-bedroom routine 1.
Take only enough fluids.
Too much drinking, even of your favorite night cap might prove disruptive if you have to keep waking and walking to the loo.
Avoid caffeine completely.
It works like pressure on the accelerator pedal- revving the engine up.
You don't need this since your aim is to prepare to switch off the internal engine and go parking in bed.
2.
Air the bedroom by making sure the windows are open.
If there is dust in the neighborhood, run the fan before you finally go to bed.
3.
Make the bed and spread it neatly.
A neatly made bed is welcoming.
Clean bedding ensures that your nose goes for nothing but clean smells.
You don't want to give insomnia any chance.
4.
Remove all playthings from your child's bedroom and be sure you have no intention of catching up on the latest news from the TV in your bedroom.
5.
Don't do anything so vigorous as to send your blood racing.
What you need now is a tone down from the peak of the day to a restful night.
6.
Avoid any meal at least two hours before sleep-time.
7.
Right before you get to bed, make sure the light in your kids' bedroom is out.
B.
Bedtime routine 8.
Visit the loo.
9.
Play soothing music in your bedroom and put out the light.
Unless there is a seriously good reason for leaving the lights on, you should go into your sleep without any traces of the day you have left behind as these act as triggers of insomnia.
Another thing with dimming the light is that it seems to leave half shadows which wouldn't do at all.
10.
If you have a sleeping partner, make sure they understand that is it time for sleep.
You can do this by allowing them time for intimacy earlier than the exact time you intend to sleep.
11.
Sleep in something thin and uncomplicated.
12.
Lie face up in bed with your hands on your sides and perform any of the mental exercises that you have practiced to ward off insomnia.
13.
Once your mind is totally relaxed, assume your favorite sleeping posture.
Do not sleep face up if you are a snorer or have problems like apnea.
A sideways posture works just fine.
14.
You can now count down from 100.
These routines are capable of delivering you to the slumber-world without a hitch.
Try following them sequentially.