缺少锻炼和工作压力也会降低睡眠质量。所以要坚持锻炼身体和采用一套有用的时间管理系统。为什么不试试Getting Things Done或者简单做来减轻你的工作压力呢？
- Get on schedule. Varying your sleeping times by more than an hour can severely disrupt your sleep quality by "advancing the sleep phase". For example, let's say you normally wake up at 6 a.m. on weekdays to get to work, so you get to bed around 10 p.m. because that's when you start to feel sleepy (and it's also a good time to ensure 8 hours of sleep). If, on the weekend, you sleep in until 9 a.m., you probably won't be able to fall asleep that night until 1 a.m. again. In other words, your body thrives on running on a routine; erratic sleeping sessions will interfere with your internal "biological clock". For some people, and depending on work and routine, a very short rest in the afternoon (the Spanish call it the siesta) could help alleviate drowsiness some people experience during the day. But make sure not to oversleep.
Be mindful of what you eat or drink before bed. Your stomach should not be too full, but not too empty. Wait at least three hours after dinner before going to sleep. Digestion slows down while asleep, and a full stomach may interrupt sleep. Do not eat heavy foods for the few hours prior to sleep. Similarly, you should avoid going to bed on an empty stomach, as a completely empty stomach may equally interfere with your sleeping patterns. Switch to decaf coffee and avoid tea, cocoa and cola drinks. Caffeine can keep you awake even if you drank it earlier in the day, as the effects of caffeine can last up to 12 hours. Avoid tobacco products in the evenings as well. Try to avoid drinking water or other fluids one hour before you go to sleep, but make sure you drink at least 2 litres of water during the day. A well hydrated body will not wake you up thirsty in the middle of the night. While alcohol will make you feel sleepy, it will reduce sleep quality. If you find that your stomach is grumbling for food and is keeping you awake, have a light snack about an hour before bedtime, but avoid foods high in carbohydrates or sugar. Stick to foods that contain high levels of tryptophan, such as milk, turkey, yogurt, soy beans, tuna, and peanuts. Tryptophan helps the body produce serotonin in order to relax. Be mindful of what you eat or drink before bed.
3Keep the room as dark as possible. Exposure to light during the time you're supposed to be sleeping can disrupt your body's internal cycles. This has been documented in studies surrounding circadian rhythms. Turn your light off, or use a very dim night light. Pull curtains across, blinds down or shut the shutters, to prevent outdoor lights from shining on you. If you wake up and see any kind of bright light, you'll have a much harder time falling back asleep. Try to eliminate all sources of light, including windows, LED clocks, computer lights and cable boxes; by covering them with heavy paper, cloth covers or blue tack.
4Use a white noise generator. These have been shown to not only help people fall asleep more quickly, but also disguise other noises that may wake you during the night.
5Change your sleeping position. You may think that it's impossible to control what position you sleep in since you aren't fully aware of what you are doing, but it is possible and it can make a considerable difference. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:
- Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. Don't use a flat pillow that causes your head to tilt down toward the mattress. Likewise, don't stack your pillows so that your head is propped at an angle.
Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight.
Place a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable. Place a pillow between your legs if you sleep on your side.
Place a pillow under your legs, if you sleep on your back, to take stress off your lower back. Place a pillow under your legs, if you sleep on your back, to take stress off your lower back.
Avoid sleeping on your stomach. It's difficult to maintain the mid-line position, and it is more likely to cause aches and pains. If you must, bend one arm upwards and place it under your pillow. This will help alleviate stress on your back and neck by slightly propping up your body on one side. Avoid sleeping on your stomach.
Maintain your mattress. Turn the mattress over every few months. Replace it after 5-7 years of regular use. If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner roll to the middle of the bed unintentionally, it's time to go mattress shopping. You may also find that the mattress is to blame if you find yourself sleeping better in another bed. Maintain your mattress.
7 Exercise. If you have a sedentary job, a lack of physical exertion may be reducing the quality of your sleep. The human body uses sleep to repair and recover. If there isn't much from which to recover, your body's sleep cycle could be disrupted. A day of physical exertion (such as taking a run or a swim) or, better yet, regular exercise can make for deeper and more restful sleep. Don't exercise right before bed to help you get to sleep; it tires out your muscles, boosts your heart rate, and makes you even wider awake.
8Make note of unusual circumstances. Many outside factors can contribute to overall sleeplessness, including stress, certain illnesses, or short-term post-traumatic stress. Have there been any recent events or changes that have been troubling or otherwise preoccupying you? This issue may be following you subconsciously and interfering with your sleep. If the issue itself cannot be addressed or resolved directly, consider employing relaxation techniques such as meditation.
9Take melatonin. Melatonin is a hormone produced by the pineal gland in your brain. The pineal actively converts serotonin to melatonin when it is dark, but when light is present it does not do so and the melatonin oxidizes back into serotonin. Artificial lighting (including computer or television monitors) can interfere with the synthesis of melatonin; supplementing with melatonin pills is a natural way to induce sleep, especially if you are physically tired at night but are still unable to fall asleep.
10Try plain antihistamine products that cause drowsiness. These are safe when taken without extra ingredients – i.e. no pain reliever, nor decongestant, expectorant, etc. Read the labels to know what you’re getting into. Try 1/2 or less of the usual dose so that you don’t end up with morning/daytime drowsiness, which will only make your sleep situation worse.
- Use with care; if you're sensitive, you’ll fall asleep very rapidly. You want to be lying down in bed when your drowsiness kicks in.
- If you use prescription drugs, check with your doctor before taking anything else. Never blindly mix medications.
11Visit your doctor. If you are concerned that you may have a sleep disorder, tell your doctor. Some of the most common sleep disorders are insomnia, obstructive sleep apnea (OSA), restless legs syndrome (RLS), narcolepsy, parasomnias, and heartburn (acid reflux). If you are indeed suffering from and are diagnosed with any of these conditions, your doctor will recommend treatment accordingly.
12Ask your doctor about non-addictive sleep aids. Save this as a last resort.
- Try self-hypnosis to help you quickly get back to sleep when you need to counteract the effects of jet lag, get used to a time change, or accustom yourself to a new work schedule.
- Wear appropriate clothing that reflects the weather. Don't forget your feet—cold feet can keep you awake! Keep a sweatshirt or an extra blanket right next to the bed, just in case you get too cold at night. Feeling too hot? Learn how to sleep comfortably on a hot night. Feeling too cold? Learn how to sleep when it's cold.
- Avoid leaving your TV or music on overnight. If you need it to fall asleep, use the timer feature to make sure that it turns off by the time you fall asleep.
- Try waiting until you get really tired before you go to sleep. You will sleep better and be well rested the next day.
- Don't sleep too long. Shoot for 8-9 hours of sleep, because if you get too much or too little, you will be grouchy and tired the next day.
- Adding something constant and relaxing, such as hot chocolate, smooth jazz on the radio or a small, calming table fountain, has been scientifically proven to induce repleteness and relaxation, which, in turn, will help you sleep.
- Avoid eating sugary snacks before bedtime.Sugar gives nightmares to many people.If you get hungry before bedtime,consider drinking a glass of milk or something that is healthy and won't keep you awake.
- A cup of chamomile tea before you go to bed may help you sleep well.
- If you have an electronic alarm clock, turn it around, or, even better, cover it over with a blanket or a book. This will stop the light from the clock from keeping you awake, or from wanting to check the time.
- Get off the computer. The stimulation of new information from the internet keeps your brain awake and buzzing. Being off the computer for an hour before going to sleep will reduce this effect.
- As distressing as not being able to fall asleep may be, bear in mind that it is perfectly normal to experience a period of sleeping difficulties for a whole host of reasons, some perhaps unknown to the person unable to sleep, and that many people overcome insomnia naturally after a short period of time.
- Bear in mind that internet forums for people suffering from insomnia are not overly full of positive news for the simple reason that people who have overcome insomnia no longer have a need to go on those forums! People have recovered and continue to recover.
- If you wish to sleep on your stomach put your pillow under your hips instead of under your head.
- Trying out Valerian root can help you go to sleep, it has been working for centuries.
- Monitor your use of sleep medication (over the counter or not), as they can become addictive, leaving you unable to fall asleep without them. Additionally, the medication's side effects may interfere with your daily routine, as well as reduce your overall sleep quality at night.
- Try not to fall asleep with the TV on, as it trains your body to need the noise in order to fall asleep. If you wake up in the middle of the night and find that it's unbearably quiet, you may have difficulty getting back to sleep.
- Don't use chamomile tea if you are allergic to ragweed, or are on blood thinners.
- If you choose to cover sources of light in your room, make sure you don't create a fire hazard - for example, do not cover a source of heat like a light bulb with paper or cloth.
- If you HAVE to leave the television on, turn the volume down low, or turn on the Music Choice channels. (Sounds Of The Seasons)