Question
hello i while ago i asked if there was an easier way to get to sleep but im 13 and i didn't understand what you wrote do you think you could explain it please and thank you
Answer
hERE ARE THE TIPS, READ THEM AND TELL MW WHAT YOU DONT UNDERSTAND. Basically it says you must go to bed the same time and awaken the same time, set an alarm clock , that means if you go to bed at 10 on school nights you need to go to bed at 10 on weekends to and get up the same time. Then you should stay away from those foods i list 3 hours before your bedtime. Then when you get in bed you should if you cant sleep stay in bed for only 20 minutes and if you didnt fall asleep then go into a different room and read a book then when you start to nod or get tired immediately go back into the bed. 30 min before your bedtime take a hot bath. and l5 minutes before drink a glass of warm milk as milk contains a natural sleep product called tryptophan. read thru the tips and let me know of any of them you dont understand, feel free to email anytime, karel
You must reset your sleep clock. Do the following religiously for
4-6 weeks though many have seen changes in as little as 2 weeks.
You must go to bed and awaken the same time every day regardless
of how much or little sleep you got the night before. This starts to
reset your sleep clock. 3 hours before bedtime stay away from
tea, coffee, caffeine, caramel colored soda like, coke,pepsi, ginger ale,
or root beer, chocolate and exercise .All these make for restless sleep.
Make sure room is quiet and dark. When you go to bed if you start to
twist and turn or if you wake up in the middle of the night and cant
go back to sleep, twist and turn for only 20 minutes, then get up, go
into a different room and read a book or magazine only! No computer!
When you start to doze immediately go back into the bedroom.Do this as
many times as you awaken during the night.It will lesson.This retrains
the brain into thinking that the bedroom is for restful sleep only.
30 minutes before bedtime take a hot bath and immerse hands under the
water.Latest research states that the palms of the hand when immersed
in hot water send signals to the brain to relax. 15 minutes before bedtime\
drink a glass of warm milk. Milk when heated contains tryptophan, a
natural amino acid sleep inducer. Go to sleepnet.com click on disorders
insomnia for more tips. Feel free to email again , Karel
