How to Not Count Sheep and Sleep

sleep problems,insomnia,hot to get to sleep,how to get a good night's rest,counting sheepMany things can affect your ability to fall asleep and stay asleep. So, if you’re counting sheep and still not falling asleep, here’s several key things to consider.

  • Caffeine. If you’re drinking coffee at 4:00 p.m., it may be keeping you up and preventing you from falling asleep. Don’t drink coffee after noon for a few days, and see if it makes a difference.
  • Exercise. Exercise can help you sleep better, but if you do it late in the day, it can also keep you awake because it revs up your metabolism. Try exercising at an earlier time if this is your problem.
  • Journal. If you’re not sleeping, start a sleep journal and record when you went to bed, how long it took you to get to sleep, and how many times you woke up. Within a week or two you should notice patterns, and then you can make proper adjustments.
  • Light. If your room is too bright, it can actually inhibit your ability to fall asleep and stay asleep. Light prevents your system from producing melatonin, and, if you’re deficient in melatonin it prevents you from sleeping. So, fix a room that’s too light by buying blackout shades. They can reduce the light by 99 percent.
  • Noise. If you hear the neighbor’s dog barking, a train whistle blowing, or noisy traffic driving past, drowned out the noise with this Pure White Noise® CD.
  • Pets. We love them when we have them, and sometimes we even share our beds with them. Unfortunately, they disrupt sleep, and, according to Science Daily, it’s a bigger problem than most people think. The medical director at Mayo Clinic’s Sleep Disorders Center, John Shepard, M.D., did a study of 300 people and discovered 157 of them had a pet. Of those people, between 57 and 60 percent allowed a pet in bed, and “53 percent considered their sleep to be disrupted to some extent every night.” So, if your lovable pet’s disrupting your sleep, get it out of your bed and get some rest.
  • Pillow. There are different pillows for the way you sleep. So, if you’re waking up with a stiff neck, you need to read Pillow Talk: Getting the Right One.
  • Routine. Sleep experts say this is key. If you want to sleep, establish a routine. Go to bed at the same time and get up at the same time. This helps to reinforce sleep patterns and encourages you to sleep.
  • Smells. If you’re wondering what smells have to do with sleep, lavender has been used for years in folk medicine to help people sleep. A 2004 study supported by the Sense of Smell Institute and performed by Wesleyan University shows it works. Lavender actually helps people enjoy deeper sleep, thereby achieving great alertness during the day. You can get great lavender scents in sprays, such as the Room & Linen Spray, or in a gel Lavender Smelly Gel,or in a votive made from virgin vegetable wax that contain no harmful residues or solvents, such as Aloha Bay Lavendar Hills Scented Votives. However, if you use scented lavender candles, burn them as you get ready for bed, and then make sure their out before you go to sleep. You can also purchase a Body Organic lavender massage oil from our organic shop. It’s an anti-aging spa product made by  Nature’s Paradise.
  • Temperature. According to researchers, your body temperature actually drops around bedtime, which they believe may help you sleep. So watch your thermostat, and set it between 65 and 72 degrees to reach slumber land fast.

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