7 Tips On How To Get Back To Sleep

For whatever reason, you've woken up in the middle of the night.
Ok. Just go back to sleep then! But how? The more you think about it, the more awake you become.

Here are some tips to help you get back to sleep.
1. Counting sheep. Well, actually, they don't have to be sheep. Just slowly count upwards, taking a long deep breath with each number. Or reverse the practice. Start at, say, 300 and count downwards. Again, taking a deep breath with each number.

2. Put on a relaxing music track at low volume. Sometimes we wake up because some "odd" noise has triggered our body's defense mechanism. A relaxing music track may help your mind to quiet itself and allow you to go back to sleep.

3. Read a book for a while. Accept the fact that you've been woken up and that you may need to trick your mind before it will let you go back to sleep again.

4. Make yourself a glass of hot milk. Don't make a caffeine based drink such as tea or coffee though. In fact, if you're finding yourself regularly waking in the middle of the night, cut down on the caffeine and alcohol during the day as well. If you drink, try cutting out drinking for a few nights and noticing the difference.

5. Investigate natural sleeping pills. Don't go for a prescription pill unless you have no choice. And make sure that you read up on whichever pill you choose before taking it.

6. Yawn! And again. Yawn deep. You'll be surprised at how well this can make you feel drowsy.

7. Get a purpose-made relaxation MP3 and put it on in the background. At the very least you'll let your body relax and it's highly likely you'll find yourself drifting off to sleep.
Get more help with your back to sleep problem and find out how a hypnosis back to sleep can be just the thing you need.

ABC's of Good Sleep

Our daily lives are busy, hectic and we probably don't sleep well. We don't have time to go to the doctor about everything and we don't want to. Surely, we can manage a basic human function like sleeping, can't we? Let's examine some good information about how to get your body into that blissful state and figure out how to sleep well tonight!

A-- Improve your sleep hygiene. This may sound trite, but it is so important. A quiet, dark room where you can get uninterrupted sleep; clean sheets and pillow cases; no other person or animal waking you during sleep...these are all vitally important. If you have to resort to the couch or a guest bedroom to get good quality sleep, do it. Many times you can do something about the person or situation which is interrupting your sleep. Try to solve this important problem.

B-- Be sure you and your doctor are communicating about your sleep problem; be sure to discuss all medicines that you are taking. 1) Sleep medications should not be your first answer if you're not sleeping well. These drugs do not put anyone into a natural sleep cycle. They artificially work by helping you fall asleep. Many of the medicines are habit forming and can be potentially dangerous if not taken correctly or if they react badly. Some even carry lethal consequences, such as drugging the individual making him or her incapable of (a) functioning on the job the next day, (b) making him incapable of driving or (3) causing reasoning skills to go askew. Know that sleep medications are serious drugs. 2) I know a man with horrible sleep problems. (He has sleep apnea that sometimes brings his nighttime oxygen saturation level down into the 60th percentile!) His doctor gave him a medicine for another condition. That medicine causes the man to get up six or seven times a night to go to the bathroom. All of those awakenings result in more interference with his sleep cycle and further ruin his chance of getting any decent rest! He feels worse than ever. Several times family members have found him passed out on the floor in the middle of the night. He is exhausted!

C-- Find a non-drug, non-alcohol mechanism to relax before bedtime, thus producing a more conducive atmosphere to help you drift off to sleep naturally. (Note 1: If you need to get into a good sleep habit and you're having a tough time, consider consulting your local health food store about remedies such as melatonin, valerian, lemon balm or passion flower. They come in different strengths and combinations. Be sure to consult your doctor and keep him or her informed of everything that you decide to take. Note 2: Some dated advice used to encourage people to exercise before bedtime, but that opinion is not currently well regarded. If you exercise late at night, you may have a hard time getting into a deep, restful sleep. Vigorous exercise can mess up such natural body rhythms.)

If you find an activity that you like such as yoga, tai chi, deep breathing, meditation, prayer, or listening to relaxing music, you are more likely to slip into a deeper sleep and do it quicker. This is accepted within the circles of sleep experts. Not so well-considered is watching television, even though this is what the majority of the population does every night. Now, a question for you. How relaxing is the news or a shoot-em-up cop show? Find yourself a copy of Canyon Trilogy: Native American Flute Music by R. Carlos Nakai and enjoy! Happy Sleeping.....z....z....z