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how to sleep ?

I'm not sleeping well. How can I get a good night's sleep?

4712 day(s) ago

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Not being able to sleep is one of the most frustrating situations in the world. On sleepless nights, it seems that the more we try to sleep, the more difficult it becomes. There are several reasons for sleeplessness but following a few guidelines can solve most of these.

The most important factor for sleeping well is having a regular schedule. A regular sleeping pattern sets the body’s internal clock. Besides keeping a regular schedule, the sun helps to set our internal clock by stimulating the pineal gland. Upon first waking, go outside and take in some sunlight. Stare up at the sky for a couple minutes away from the sun. Never look directly at the sun. That will only burn out your corneas and make you blind.

Physical exercise is also important to sleeping. A lack of activity is often a cause of sleeplessness. Exercise in the morning or afternoon can help induce regular sleep at night.

To help fall asleep, eat no more than 3 hours before bedtime. A full or empty stomach can interrupt sleep. Also, avoid caffeinated beverages at least 8 hours before bedtime. Tobacco products will also keep you awake and excessive alcohol consumption lessens the quality of your sleep.

When going to bed, it should be completely dark. Turn off all light sources, including the TV. Blinds should be closed and some people go so far as to cover LED clocks and other small light sources.

Lie either on your back or your side. One medium pillow is enough. Your head should be level with your shoulders. If on your back, place a pillow under your legs, below the knee. If on your side, place a pillow between your legs at the knees, from mid-thigh to calves. This helps keep your body and spine in-line for a more comfortable position.

Soft, quiet music helps some people sleep. Try this. As a last resort, you may need to visit your doctor. Never try to self-medicate.

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