20 Great Ways to Healthy Sleep

BEDROOM BLISS

Where do we begin?

Some people can sleep any place, any time with just a blink of an eye. But I personally believe that your bedroom and what's it like inside -- the aura, the energy, the arrangement and the ambiance - contributes to your general well being. So do a bedroom tune up and see if there's anything you need to change or just give yourself a pat in the back for a job well done in making it a place of rest or sanctuary.

Is your mattress too soft?  Too firm?  Or just right?
Is your mattress too soft? Too firm? Or just right?

1. PICK THE RIGHT MATTRESS FOR YOUR BED

It's survey time! What kind of mattress do you have?

Is it too soft? When you lie down, does your whole body esp. the spine sag into it? WARNING: This causes backache when you wake up. There goes your good night's rest.

Or is it firm? How firm? If it is too firm, it also doesn't allow your neck and the curve of your lower back to stay in its proper alignment.

The best mattress is one that allows you to be comfortable and gently supports the right alignment for your spine and natural body curves. So, don't wait for the mattress to sag or for your back to ache constantly before you decide to replace it.

Use the proper pillow!
Use the proper pillow!

2. PILLOWS ARE IMPORTANT TOO

Been experiencing neck pains when you wake up? There are a lot of pillows offered in the market today. Your personal preference of course takes precedence over what others say you shoud use. But just make sure that your pillow is soft enough to conform to the curves of your head and neck; and that it is not in an awkward tilt. This way it still helps keep your neck and spine in good alignment.

Calming colors calm the senses and soothes.  And when it is time to sleep, lights must be turned off.  Keep a night light on, if you need to visit the bathroom.
Calming colors calm the senses and soothes. And when it is time to sleep, lights must be turned off. Keep a night light on, if you need to visit the bathroom.

3. CHOOSE CALMING COLORS

Create a bedroom ambiance by using the right color scheme. Learn the psychological effects of colors on your senses for greater well being. Avoid stimulating colors like red. Pink, cool greens, pale blue, off whites and beige are calming and soothing.

4. KEEP YOUR ROOM DARK WITH A COOL TEMPERATURE

If you live in a tropical climate like I do, it's very difficult to sleep when the weather is humid and hot. And the electric fan doesn't help much either. So if you are having problems getting a good night's rest due to the heat, maybe it's time to invest -- buy an airconditioner!

On cold nights, use enough blankets or covers to keep you from being cold. Electric blankets could interfere with deep sleep because it halts the necessary drop in your body's temperature.

And so when you are ready to turn in for the night, keep your room dark and cool; this will signal to your brain that it is time to sleep. Reminder: bright lights will cause a drop in levels of your sleep hormone melatonin and disrupts your normal sleep cycle. Install a night-light if you need to wake up during the night to use the toilet.

Remove the equipment from your room that constantly reminds you of work or the things that activates your senses.
Remove the equipment from your room that constantly reminds you of work or the things that activates your senses.

5. GET RID OF CLUTTER, DISTRACTIONS AND NOISE

Your bedroom is your sanctuary - it's a place for you to rest. So clear up the clutter. Keep your things tidy and orderly. Remove any distractions that may remind you of work -- exercise equipment, computers, phones, blaring televisions etc.

As for noisy neighbors and busy streets, wall to wall carpeting helps or use of draperies to absorb sound. If it's really worse, you may have to use an earplug.

Learn to unwind.
Learn to unwind.

BODY AND SENSES

Your bedroom has been transformed. Now let's move on to your body and senses. To sleep well, you need to learn to unwind after a busy day at work. Here are some things you can do to help you.

6. BEDTIME RITUALS

Before anything else, create a sleeping ritual. This will help your body remember. Stick to a schedule. We advise our kids. We tell them to sleep every night at the same time. I actually saw the value of this. So now, we must also implement our own rule. We come up with a bedtime ritual every night before we slide into bed. From playing the music, or doing meditation, or writing down your thoughts, brushing or flossing your teeth, to your facial care, etc.

7. PLAY SOOTHING SOUNDS AND MUSIC

This is one way to combat a noisy environment-- play soothing sounds and music. Or just to allow your body and senses to unwind and relax. There are a lot of classical, instrumental and meditation music for you to choose from. I find myself relaxing most when I listen to the ocean waves. Sometimes, I even play lullaby songs for kids. It's pretty good.

Recently a dear friend introduced me to the Tibetan Singing Bowls. It's very effective in helping me relax and truly get a good nights rest. Also, since it creates resonance in different parts of one's body, it also has a healing effect. I highly recommend you try it.

hot stone massage
hot stone massage

8. BODY TREATS

One way of relaxing before you head off to dreamland is to experience wondrous body treats. A delightful SPA, a full body massage with scented oils, aromatherapy or simply hop in your tub. A hot bath an hour before you sleep will raise yor body's temperature and then after, cool down -- a signal that it's time to snooze.

Exercise

9. ENGAGE IN PHYSICAL ACTIVITY

Getting a good exercise is good for our health, the doctors say. But doing physical activities like gardening, swimming, walking, cleaning the house during the day will help you sleep at night. Why? Studies have shown that engaging in exercise contributes to a person's longer periods of deep sleep.

Reminder: Intense workouts/exercise should be done three to four hours before your sleeping time.

10. THE WONDERS OF YOGA

I was once a worry freak. And because I analyzed too much and worried too much, I experienced waking up and feeling fatigued (like my body was run over by a truck!)

My best friend (who wanted to help me) researched about yoga and thus, yoga was born into my life. I found myself doing simple stretches combined with slow, deep breaths that relaxes, calms and brings me to a deep sleep after. And the next day, I always wake up feeling refreshed.

15 Minute Yoga for Relaxation (Beginners)

Your thoughts and feelings affect you.
Your thoughts and feelings affect you.

MIND AND HEART MATTERS

Our thoughts and our feelings affect our whole self. If it is filled with worry, fear, resentment and anger, it would surely affect our sleep. Whereas a positive mind and heart contributes much to our rest... and our health.

Milk and a biscuit, does it really help?
Milk and a biscuit, does it really help?

11. COOKIES AND MILK ANYONE?

Calm your brain with food? I had to smile at this one. But studies have shown that protein foods that contains tryptophan (hey, this is actually a sleep-inducing chemical) can help. A perfect sample would be a biscuit and a glass of milk. This will ensure you a restful night's sleep.

12. WRITE IT DOWN

A familiar scenario crops up: an important activity is coming up tomorrow. And just when you want to go to sleep, you find yourself thinking about all the things you must do. And your mind starts working like crazy. The mind suddenly wants to remember it all. Now this can be a cause for you to wake up feeling sluggish and tired.

The next time this happens, grab a pen and a paper and start making a list of everything that's on your mind. It sounds so simple, I know. But creating that list can help you get a good nights sleep - because your mind is able to rest knowing that you are not going to forget what you have just been thinking.

Mountain Stream Relaxation Video

13. MEDITATION

Meditation is the act of quieting the mind. A busy, very active mind keeps one from getting a good nights rest. By quieting the mind and keeping still (even for ten minutes) already helps you a lot.

I suggest you do some yoga stretches before you start meditating. Just try to empty your thoughts. If that is difficult, you can try visualizing your favorite scenery or your loved ones. And if your thoughts wander, don't get frustrated, just gently lead it back. It takes practice, but once you get the hang of it, you'll discover the beauty of its benefits.

Other options to help you: use meditation music, or a voice guiding you step by step on what to do.

14. AFFIRMATIONS

Do an affirmation everyday without fail. Believe in the power of the word: Say to yourself "I am having a good night's rest. My body is relaxed. My mind is calm. And my entire being is ready to rejuvenate and re-energized while I sleep. Healing and renewing of my cells are taking place within my body. I sleep well tonight and I wake up tomorrow morning refreshed and recharged to face a brand new day!"

15. CHOOSE TO FORGIVE

You can stay up when you are unable to stop from thinking and replaying over and over in your mind the things that have hurt you. Anger and bitterness is a very powerful factor for you to loose a good nights rest. Your muscles and your body will be tense and you will wake up feeling exhausted. Forgive the person who have hurt you. You are actually causing more damage to yourself by choosing not to forgive.

16. RECEIVE THE HEALING TOUCH

I have defined the healing touch as something that soothes and comforts. You can receive a healing touch from your loved one. Because your love heals. Simply lay your hand on his forehead (very lightly) and visualize all the love you feel for him/her. Or you can gently start stroking their heads, combing your fingers through their hair.

If you are somewhere in my vicinity, you could call me up to receive "healing." :-) Most of the people I have laid hands on, usually fall asleep and rested like babies.

17. SLEEPING WITH A LOVED ONE

Watch babies sleep. They sleep basking in the knowledge that they are loved. Indeed, one can't discount the fact that there is much comfort in feeling secure. A good friend of mind says that it is so easy for her to fall asleep if her loved one is around. When things are not alright with them, she finds herself tossing and turning and feeling tired the next day.

For people who have been so used to sleeping with a loved one, sleeping alone can be hard for them. Getting a pet ( a cat or a dog) to cuddle may help. Others use an extra pillow or a soft toy (like a teddy bear).

18. PRAYER TIME

I define prayer as simply talking with God (or whatever name you would call Him/Her). Being able to unburden your problems would aid you in having a good nights rest. It's like having a good talk with a really great friend. God will not complain that you talk too much. In fact, He loves it when you share things with Him. (That is based on my experience.)

Prayer is also taking the time to listen to Him. So there should be moments when we spend time doing that. In the silence, He will assure you of His love and perhaps you will find wisdom as well.

The bottom line is...you will be able to sleep well because you know that the Almighty one knows and understands your cares. And you know you are not alone.

Andrea Bocelli sings Elmo to sleep

19. COUNTING YOUR BLESSINGS..instead of sheeps

If you do not have a personal relationship with any Divinity, that's ok. I respect that. So why don't we just count our blessings instead?

Gratitude paves the way for a good nights rest. Why? Because in its realm you have just claimed that all is well. So you are able to rest and sleep peacefully. While the sheeps listen quietly at the side, enumerate all the good and beautiful things around you. And be sure to include having a good nights sleep.

20. CRYSTAL THERAPY

I've known that crystals are powerful healing tools. A lot of benefits has been seen as they can help you in the different areas of your life -- physical, emotional, spiritual, and financial health. It can also aid you in sleeping well.

For instance, Amethyst is known as a great asset in meditation and its ability to maintain peaceful energy during rest after doing rigorous mental activity. It is a sleep aide that helps reduce tossing and turning and for stress relief.

ONE LAST WORD

If you have honestly done everything you can and followed religiously all the tips on how to get a good nights sleep, and you still end up spending the next day feeling tired, it is time to find a good sleep doctor. Find out what's depleting your energy. You may have certain undiagnosed diseases that is disrupting your sleep. Some of the sleep disorders are sleep apnoea and narcolepsy.

We can't forego sleep. A lot of studies have shown the benefits of getting a good nights rest. Aside from being able to perform well the next day, it is also linked to a healthy immune system. One of its purpose is to allow the body to do its maintenance and repair.

Individual sleep needs vary from person to person. What is important is to remember that quality of sleep is as important as quantity. Better sleep equals to a longer life. So get a good nights rest. See you in dreamland.

How to get more sleep, lose weight and gain health. Could skimping on shuteye make you fat? The answer is a resounding "yes"! In this week's UltraWellness blog

More by this Author


Comments 76 comments

MM Del Rosario profile image

MM Del Rosario 8 years ago from NSW, Australia

these are great tips, I find that if I am stress i could not go to sleep quick enough. thanks for sharing


ripplemaker profile image

ripplemaker 8 years ago from Cebu, Philippines Author

Hi MM, thanks for reading this hub. The key to a healthy life is to be stress free or learn how to deal with it. May you have plenty of stress free nights. :D


Lauren Romano 8 years ago

Great hub! We can all use a better nights sleep.


ripplemaker profile image

ripplemaker 8 years ago from Cebu, Philippines Author

Hi Lauren, we sure do :-)


adventure profile image

adventure 8 years ago from U.S.A.

Great information, ripplemaker. I need to incorporate more of these tools into my sleep. Thanks for the valuable tips.


vreccc profile image

vreccc 8 years ago from Concord, NH

Ripplemaker,

I have found that focusing on the 'now' helps me sleep. I suppose it is just simple meditation. I just focus on my body, my breathing, etc. I try to disengage my mind from the past and the future (especially the next day). This tends to put me right out.

To be fair, there have been times in my life when stress was overbearing. This makes sleeping quite difficult. Thank God those times have been few and far between.

Jonathan


manoharv2001 profile image

manoharv2001 8 years ago from Bangalore - 560097, Karnataka, India

great hub


rgrwkmn profile image

rgrwkmn 8 years ago

I use the same method as vreccc very often and it is helpful. It's close to meditation, but you do it when you're in bed trying to fall asleep instead of as a relaxing activity before getting in bed. I would warn against using meditation as a stress reliever, because it's likely to make one more stressed in the short term. Anyone who isn't used to sitting still for more than a couple minutes at a time (without watching tv or reading) is in for a lot of potentially stressful thoughts when trying to meditate!


Encourager profile image

Encourager 8 years ago from Cotswolds, UK

Great hub. I am one of the few people who can sleep standing up! Although if my mind is upset or hurt by what someone did or said it takes much longer to get to sleep. My technique hand over everything to God and forgive all those who may have hurt you or someone you know and let God deal with the situation.


singpec476 profile image

singpec476 8 years ago from Not Too Far Away

Great hub I find it difficult to sleep, i always wake two or three times, it does not help that I am up at six in the morning but some great information in this hub thanks.


G-Ma Johnson profile image

G-Ma Johnson 8 years ago from NW in the land of the Free

yes excellent Hub my dear.. It can be that one may be suffering from sleep apnea as you said...I was..and it really makes a difference when I sleep well. Hard to get used to the mask at first but worth it and there are many,many people who suffer from this and have no idea..even children..Thanks for a great informative Hub G-Ma :o) hugs


ripplemaker profile image

ripplemaker 8 years ago from Cebu, Philippines Author

Thanks everyone for your comments. :-) It's nice to know what works best for you when it comes to getting a good night's rest.

G-Ma, you have sleep apnea? Woh! But glad to know that you found out what was wrong and found a remedy for it. Indeed, it makes a difference sleeping well and not at all. We can easily be irritable and short tempered. Hugs back to you.


lauralong profile image

lauralong 8 years ago from East Texas


Kenny Wordsmith profile image

Kenny Wordsmith 8 years ago from Chennai

Excellent hub with many lulling tips. Think I will link it to my sleep naturally hub. Thanks, Michelle!


ripplemaker profile image

ripplemaker 8 years ago from Cebu, Philippines Author

Hi Kenny, that would be great :-) That's something to be grateful for. Thanks for dropping by.


stevemark122000 profile image

stevemark122000 8 years ago from Southern California

Excellent Hub, thanks.


dayzeebee profile image

dayzeebee 8 years ago from Cebu, Philippines

receiving the healing touch is still my favorite way of having a good healthy sleep. that's why the cast often line up to get a dose of your healing touch when they feel pain of any kind---they get to take a nap. hehehe


ripplemaker profile image

ripplemaker 8 years ago from Cebu, Philippines Author

Thanks stevemark for reading.

Dayzeebee, I guess it has also got something to do with your openness. I am still amazed that every time I do that, you really doze off in a flash. To nights of restful sleep...take care...


dabblingmum 8 years ago

I love these ideas. Not sure about the healing stones, though.


Dottie1 profile image

Dottie1 7 years ago from MA, USA

No excuse for me anymore for not getting a good nights sleep. I like to spray scents around the house for a calming effect and I need to remember to take time to unwind after a busy day

Hmmm...Am I considered in your vicinity to call you up and get a healing. Yes Michelle, this is definately the one I want ASAP! ring ring ring.....LOL


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Dabblingmum, thanks for the comment. I never knew the crystals helped (healing stones) but my aunt told me that when she went to Bali Indonesia they learned about it. Her daughter who has insomnia tried it. It seemed to help! :) I haven't tried though since I am able to get a good night's rest usually! Thank God for that! :)


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Picks up the phone... "Hello."

Sure call me up anytime. I'll sing you to sleep. LOL

Dottie, you are just a dear. :) Yes, don't forget to unwind. :)


Dottie1 profile image

Dottie1 7 years ago from MA, USA

This is such an awesome hub.  It is always good for me to refresh my memory on ways to help me sleep better. 

Tonight I will be working on my body and senses.  I have some scented oil I will lavish in.  I will use enough so you can smell it over in the Philippines and that will help you sleep well too. 

Tonight is my turn to sing you to sleep.  Gotta go now to pick you out a sweet lullaby!


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Hi Dottie, your positive and sweet energy sent me off to sleep and didn't wake up until 6 am. I think you did a good job singing me a lullaby too. LOL Thanks for being so thoughtful! :)


Which4u profile image

Which4u 7 years ago from Leicester, UK

Excellent Hub, I will have to try out some of these ideas and report back after (hopefully) a good nights sleep!


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Hi, oh that will be great to know which one worked for you best! :) Thanks!


Sagan profile image

Sagan 7 years ago

Oh, can I ever use this right now! Great list. Cookies and milk, yum:)


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Hi Sagan, LOL hope you have a good night's rest.


Mezo profile image

Mezo 7 years ago from Egypt

very nice hub...although i don't rlly beleive in the healing touch and crystals but they may still work for some ppl....thnx for these info

i beleive that the tea and coffee will help, it's right tryptophane is converted to serotonin which is responsible for inducing sleep


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Hi Mezo, thanks for dropping by and commenting. :) If tea and coffee helps, no need for the healing touch and crystals. LOL


ForReal511 profile image

ForReal511 7 years ago from Fort Lauderdale, FL

thanks for this :) i will try some of these out because i have THE HARDEST time falling asleep. thanks!


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

LOL You must have a LOT on your mind! :-) Hope one of these tips work for you.


rdelp profile image

rdelp 7 years ago

Meditation is what I would like to start with to help calm my thoughts from the day and relax before bed.


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Excellent idea rdelp :-) It does calm one's thoughts and helps us have a rested sleep.


LondonGirl profile image

LondonGirl 7 years ago from London

niec tips, but you missed out a crucial one - don't be the mother of my son!


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

LOL I guess having an infant in the house makes you miss your sleep a lot huh?  :-)  Part and parcel of motherhood.  


LondonGirl profile image

LondonGirl 7 years ago from London

sleep. what's that, again?


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Gasp..that terrible huh? LOL okay, in the spirit of the new year, let me offer my babysitting services so you could sleep. :)


LondonGirl profile image

LondonGirl 7 years ago from London

that's what saturday mornings are for - father/son bonding time, and sleep for me!


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

That is pretty sweet... glad your hubby does that for you. :-) May you have lots of rested sleep London Girl-Mom! You have such an adorable looking son.


LondonGirl profile image

LondonGirl 7 years ago from London

He's OK, in small doses (-:


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Hahahaha :-)


issues veritas 7 years ago

Problems sleeping

My wife just closes her eyes and she is asleep all night.

I use Television with a sleep timer and on rare occasions Valerian.

If those two fail, I find reading a book the next approach.

If I had a sleeping disorder, I would probably try everything on your list until one worked.


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Glad to know sleeping is not a problem for you and your wife! :-) To restful nights...


daveearley profile image

daveearley 7 years ago from Chicago, IL

Very good information. The mind clutter is probably the most difficult for me. Although I would like to invest in one of those tempurpedic mattresses. Anyway, I know that my neighbor falls asleep on impact with the pillow, and then wakes up without any alarm clock. I can't remember ever falling asleep that fast, even when exausted, and if I didn't use an alarm clock, I wouldn't get up for 10-12 hours. LOL

I heard the average person falls asleep in about 7 minutes, which would make me well below average at falling asleep.

Thanks for the info.


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Hi dave, yes, me too. The thoughts (both worry or excitement) is the culprit to making it hard for me to sleep. But I'm glad that is only once every so often. Thanks for dropping by and leaving a comment! :D


blondepoet profile image

blondepoet 7 years ago from australia

Wow there are some really wonderful tips here.I totally agree that your bedroom should be calming to you.I have posted glow in the dark stars on my celing and I have a big white net that falls over my bed.When the lights turn off I feel like I am out in a open field in a tent gazing up at the beautiful night-time sky.It makes me feel at one with nature.It is amazing how many people have sleep problems, this page will be a real benefit to them.


trish1048 profile image

trish1048 7 years ago

zzzzzzzz,,,,oh!  sorry, I nodded off :)

When all else fails I listen to soundscapes, very similar to your mountain stream video.  Works every time.  However, I am one of the fortunate ones who can fall asleep on a rock, anytime, in a matter of minutes.  Thankfully I don't experience bad nights too often.

Great hub, thanks for sharing :)


Lucy Wallace profile image

Lucy Wallace 7 years ago from Swansea, UK

Great hub! I really need to remember number 5...I sleep with my laptop on the desk right next to my head. Also, 15...I've found meditation is incredible for improving your ability to do anything, not just sleep!


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Hi blondepoet, glow in the dark stars and white net over your head? That seems so you. I like that. :-) It seems like the more organized and calm our bedoom is, the more it soothes our senses. it does have an effect on our subconsciousness and sleep. Thanks for dropping by.

Hi Trish, you dozed off again. Wake up! Wake up! hehehe No problems sleeping? Wow, good for you! See you in dreamland... zzzzzz


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Hi Lucy, if meditation has become a way of life for you, it does help cope with sleep, stress and all the other stuff in between. Great to have you here. Be careful you don't hit your laptop while sleeping. LOL


beatrix darkly profile image

beatrix darkly 7 years ago from Cebu, Philippines

This is very useful, especially for chronic insomniacs like me! Thanks! Must get rid of the clutter and repaint the stimulating neon yellow cabinet in front of my bed...


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

You have a neon yellow cabinet? Yoh! Yes do get rid of the clutter..that really helps.  Sleep tight beatrix (Pam!) :-) Sweet dreams..


hjhj 7 years ago

i find i go to bed at 8:30pm every night , yet i seem to be waking up around 11pm-4am it is very fustrating because once i am awake i focus on noices and make sure no one is in the house like a stranger! I would really like a tip for going to sleep for a full night again thanks


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Hi hjhj, you have to try all the above things to know what would work for you. For me, if my mind is troubled, I find myself having a hard time sleeping. Yoga and meditation would help me at some times and other times talking it out with a friend would help too. You can play some soothing music as well.


andromida profile image

andromida 7 years ago

You have put together all the great tips.Excellent hub.thank you.


Rain Gray 7 years ago

Personally, I've found incredible Tibetan singing bowls at http://www.Bodhisattva.com They've got a wonderful website with tons of really high quality photos, Mp3 sound samples, videos, history of the bowls, etc. They ship worldwide and offer a 30-day satisfaction or your money back guarantee. And they give a percent of their profits every year to the International Campaign for Tibet. Check it out!


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Andromida: Thanks for the visit.

Rain Gray: Thanks for the link..will check it out. :)


Anamika S profile image

Anamika S 7 years ago from Mumbai - Maharashtra, India

Great Hub! I have a comfortable room, comfortable bed and pillows. I never had a problem with sleeping and I sleep the moment i hit the bed.


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Anamika: I believe some people would envy you LOL Good for you. To more of those peaceful slumber... :)


Clara Ghomes profile image

Clara Ghomes 7 years ago

your tips and advices are really good . I will like to use it in my routine work so that i can feel fresh and relax because of good sleep.


ChloeAliceWilson profile image

ChloeAliceWilson 7 years ago from Spain

Thankfully I'm asleep as soon as my head hits the pillow but if I ever have trouble I think I'll go with the cookies and milk - yum!!


ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines Author

Clara: Yes that is so true. If you are well rested, you are more efficient and effective at work. :) Thanks!

Chloe: Hahaha Okay that sounds yummy!


Sleep well 6 years ago

Really in depth article about sleeping problem, thanks for the hub!


Mr. Singing Bowl 6 years ago

Great article. We all need more and "better" sleep. Especially these days.


multifunctions profile image

multifunctions 6 years ago from India

how thoroughtly you have discussed the issue. hats off to you. personally i have tried two yogic exercises. they are the best of all others.

shavasana (shava means the dead body) which is in effect a conscious training in how to get into a sound sleep and should be done while going to sleep.

and

bhramari pranayam this gives best result when done on the sunrise.


Andy Johnston 6 years ago

Really fantastic and complete hub. This is a must read for anyone who is suffering from insomnia. I love the holistic approach you recommend.


Exrayed profile image

Exrayed 6 years ago from Pennsylvania

I can relate to not being able to sleep better. I have been suffering from insomnia for years now. You have got some great information relating to how to get better sleep here.

Thanks.

Rowena

http://icansleepbetter.com


living earth profile image

living earth 6 years ago from UK

Having a back, neck and head massage is definitely one of the best ways to rewind in the evening.


ripplemaker profile image

ripplemaker 6 years ago from Cebu, Philippines Author

Thank you guys for reading this hub! :) Have a good nights rest.


screation profile image

screation 6 years ago

Relaxing before going to bed can also help insure a good night's sleep. If there is something we particularly like to do, such as reading or taking a short walk, this can help relax and get ready for a good night's sleep.

Benefit of sleep: http://hubpages.com/health/Benefits-of-Sleep


singing bowls 6 years ago

Thanks for the great post! And yes, the Tibetan singing bowls really can help relax and help one to go to sleep.


Prescy  6 years ago

Very brilliant tips! I've been suffering from insomnia for almost two weeks now. What has been happening is if tonight I'll be getting 8-hours rest, tomorrow would be another toss and turn.


REALfoodie profile image

REALfoodie 5 years ago from Florence, Italy and WORLDWIDE

Excellent advice...thank you.


BlissfulWriter profile image

BlissfulWriter 5 years ago

I thinking having a regular routine of sleeping at the same time every night (preferably earlier if you have to get up for work early). Ideally, one should wake up on own, and not be woken up with alarm clock. An alarm clock means that you are woken up when your body still wants more sleep.

Don't use the bed for watching tv, reading, etc. Otherwise you habituate your brain to be awake in bed.

Exercise is good too, but try doing much before bedtime.


33bowls 5 years ago

Hey, thanks for the mention amongst the great advice.

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