10 Tips For A Good Night’s Sleep Without Pills

 10 Tips For A Good Night’s Sleep Without Pills

A few months ago, I had a terrible time sleeping and getting up. After a party one night, I slept late and for the next 20 days, couldn’t get my sleeping pattern back on track. I fell asleep very late every night at around 3 AM and wasn’t able to get up till at least 11 AM each day. For someone like me who usually sleeps by midnight and gets up at 6 AM, I didn’t enjoy this.

I was eventually able to overcome that problem and now have a way to get a good night’s sleep anytime I need to get back in the habit I enjoy. I did all that without taking drugs or sleeping pills. Here are ten ways you can get a good nights sleep naturally. Try to implement¹ one or more together and you’ll get better sleeping patterns, deep sleep and body rest.

Stick to a schedule. Mum was right when she set a time we always had to go to sleep as kids. Sticking to a schedule allows your body to set its internal rhythm so you can get up at the time you want, consistently², every single day. Also, make sure you try to keep the same schedule on weekends too, otherwise the next morning, you’d wake later and feel overly tired. 

Sleep only at night. Avoid daytime sleep if possible. Daytime naps steal hours from nighttime slumber³. Limit daytime sleep to 20-minute, power naps. 

Exercise. It’s actually known to help you sleep better. Your body uses the sleep period to recover its muscles and joints⁴ that have been exercised. Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates⁵ the body and aerobic⁶ activity before bedtime may make falling asleep more difficult. 

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Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles. 

Avoid eating just before bed. Give yourself at least 2 hours from when you eat to when you sleep. This allows for digestion⁷ to happen (or at least start) well before you go to sleep so your body can rest well during the night, rather than churning away your food. 

Avoid caffeine. It keeps you awake and that’s now what you want for a good nights sleep. We all know that. 

Read a fiction book. It takes you to a whole new world if you really get into it. And then take some time to ponder⁸ over the book as you fall asleep. I find as I read more and more, regardless of the book, I get more tired at night and so find it easier to fall asleep. Different for others? 

Have the room slightly cooler. I prefer this to a hot room. I prefer to turn off the heat and allow the coolness to circulate in and out of the windows. If I get cold, I wear warmer clothes. It also saves on the bills as you’re not going to require the heat all night long. 

Sleep in silence. I find sleeping with no music or TV on more easy and restful. I guess others are different, but sleep with no distractions⁹ is best for a clearer mind. 

Avoid alcohol before bedtime. It’s a depressant; although it may make it easier to fall asleep, it causes you to wake up during the night. As alcohol is digested your body goes into withdrawal¹⁰ from the alcohol, causing nighttime awakenings and often nightmares¹¹ for some people. 

What do you do to get better sleep? Please share… 

1 implement   

n.(pl.)工具，器具；vt.实行，实施，执行

参考例句：

• Don't undertake a project unless you can implement it.不要承担一项计划，除非你能完成这项计划。
• The best implement for digging a garden is a spade.在花园里挖土的最好工具是铁锹。

2 consistently   

ad.一贯地，一直

参考例句：

• The Ministry of Finance consistently overestimated its budget deficits. 财政部一贯高估预算赤字。
• The minister has consistently opposed any relaxation in the law. 部长一向反对法律上的任何放宽。

3 slumber   

n.睡眠，沉睡状态

参考例句：

• All the people in the hotels were wrapped in deep slumber.住在各旅馆里的人都已进入梦乡。
• Don't wake him from his slumber because he needs the rest.不要把他从睡眠中唤醒，因为他需要休息。

4 joints   

接头( joint的名词复数 )； 关节； 公共场所（尤指价格低廉的饮食和娱乐场所） （非正式）； 一块烤肉 （英式英语）

参考例句：

• Expansion joints of various kinds are fitted on gas mains. 各种各样的伸缩接头被安装在煤气的总管道上了。
• Expansion joints of various kinds are fitted on steam pipes. 各种各样的伸缩接头被安装在蒸气管道上了。

5 stimulates   

v.刺激( stimulate的第三人称单数 )；激励；使兴奋；起兴奋作用，起刺激作用，起促进作用

参考例句：

• Exercise stimulates the body. 运动促进身体健康。 来自《简明英汉词典》
• Alcohol stimulates the action of the heart. 酒刺激心脏的活动。 来自《现代英汉综合大词典》

6 aerobic   

adj.需氧的，增氧健身法的，有氧的

参考例句：

• Aerobic exercise helps to build up stamina.有氧健身操有助于增强耐力。
• Aerobic dance is conductive to the health.有氧舞蹈有助于健康。

7 digestion   

n.消化，吸收

参考例句：

• This kind of tea acts as an aid to digestion.这种茶可助消化。
• This food is easy of digestion.这食物容易消化。

8 ponder   

vt.考虑；vi.沉思

参考例句：

• You should pause and ponder now.你现在应该停下来仔细考虑一下。
• He sits to ponder his misfortune there.他坐在那里沉思着他的不幸。

9 distractions   

n.使人分心的事[人]( distraction的名词复数 )；娱乐，消遣；心烦意乱；精神错乱

参考例句：

• I find it hard to work at home because there are too many distractions. 我发觉在家里工作很难，因为使人分心的事太多。
• There are too many distractions here to work properly. 这里叫人分心的事太多，使人无法好好工作。 来自《简明英汉词典》

10 withdrawal   

n.取回，提款；撤退，撤军；收回，撤销

参考例句：

• The police were forced to make a tactical withdrawal.警方被迫进行战术撤退。
• They insisted upon a withdrawal of the statement and a public apology.他们坚持要收回那些话并公开道歉。

11 nightmares   

n.噩梦( nightmare的名词复数 )；可怕的事情，无法摆脱的恐惧

参考例句：

• He still has nightmares about the accident. 他仍然做噩梦梦见这场事故。
• Art thou not afraid of nightmares and hideous dreams?\" 你难道不怕睡魇和凶梦吗？” 来自英汉文学 - 红字