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James Luckhurst
sleeping 816 followers
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Let your mind and body identify bed with sleeping. Okay, and maybe one other thing.
People with "mental" jobs, like office workers, have far more trouble with insomnia than do people who work physically hard all day.
Read something calming or, perhaps, dull; for example, if you're reading your textbook in bed that's fairly guaranteed to send you to sleep.
Your body likes to know that it's going to get up at the same time each day, eat at the same times, and go to bed at the same time.
A firm bed will give your entire body the support it needs to really relax. It's better for your spine, too.
Avoid Illuminated Bedroom Clocks
Research has shown that alcohol upsets sleep, preventing a deep rest. Same with tobacco. Avoid them both.
Too long in hot water and your body is drained of vitality.
Just before you get into bed, is a good time for respiration exercises.
Make sure you keep to a fixed sleep plan and don't change it at the weekends #insomnia
A good idea is if you keep to a fixed sleep routine and don't change it at the weekends #insomnia
The optimal sleep temperature varies by person but usually lies somewhere between 60.8 and 68 degrees Fahrenheit
A glass of warm milk 15 minutes before going to bed will soothe your nervous system.
Here’s a list of natural sleep aids for your Insomnia…
Get up at the same time every day, even on weekends and holidays. Don't lie in bed awake, thinking about getting up. Just do it.
If you sleep best with a night light, consider moving it from your room to a hall or another nearby space.
Use bath salts, or throw in Epsom salts and baking soda—one cup of each. These will relax you and also help remove toxins from your body.
Breathe deeply through your nose for 2 counts and exhale through your mouth for 4 counts. Repeat 10 times while in bed for restful sleep
If you're cold, put another blanket on the bed or a loose sweatshirt over your pajamas.
Deep breathing can promote relaxation and enhance sleep by calming anxieties and slowing heart rate
As much as you may hate getting up half an hour earlier than you really have to, you'll be more apt to get to sleep at night
Make sure your pillow is neither too flat nor too high because either may put strain on your neck.
An illuminated bedroom clock is a source of light that can be extremely annoying if you're having a hard time getting to sleep.
Deep breathing can promote relaxation and rectify sleep by calming anxieties and decelerating heart rate
Always choose the right position that works best for you, whether you're a hip, back, or stomach sleeper.
Keep still and relaxed to maximize the state of restfulness. As you do so, it helps you to lower your heart rate and relax your muscles.
Don't lie awake trying to get to sleep any longer than 30 minutes. If it goes that long, get up. Do something quiet and non-stimulating.
Fresh air and a room temperature between 60-65 degrees will give you the best sleeping conditions.
For alot of people, sleeping pills DO NOT WORK. They also make you feel grotty and tired in the morning
Have your spouse (or whoever) give you a massage just before going to sleep.
Get Your Free Sleep Guide Today Explaining The 5 Step Formula To Cure Your Insomnia
Keep Regular Bedtime Hours
If you're wearing pajamas that are tight, scratchy, or otherwise uncomfortable, consider changing into something more sleep-worthy.
Try to keep your bedroom as dark as possible.
If you don't like milk, try a cup of hot camomile, catnip, anise or fennel tea. All contain natural ingredients which will help you sleep.
If you're really struggling, make an impromptu sleep mask out of an old tie and tie it gently over your eyes.
Even 15 minutes a day of exercise will give your body the activity and oxygen it needs to help you relax more and sleep better.
Have someone massage you with slow, gentle, yet firm strokes, to work the tension out of your muscles and soothe you to sleep.
Keep the thermostat down and do your temperature-adjusting inside the bed -- with more or fewer blankets.
Deep breathing can help you relax enough to fall asleep.
If the room is too hot, try turning on a fan.
Keep Your Bed a Place for Sleep