Self Help to Find A Healthy Sleep

Today we’ll talk about how to use self help to find a healthy sleep. Perhaps hard to believe but, for many people this is a huge problem. But before we get started and to avoid any kind of legal issues, here is our disclaimer again:

“We do not offer counseling or psychological assistance. For any kind of psychological or emotional problems please contact a specifically trained professional, a therapist or a counselor.”

So what can we help you with? We can give you some tips on how to help yourself to find a healthy sleep and resources you can go to if you want to read more about this problem.

So let’s get started with…

Self Help to Find A Healthy Sleep by

Find A Healthy Sleep…

What is sleep?

Most people think about sleep as a lost time. They consider sleep to be a down-time for body and brain. Truth is that while you sleep, your brain is working hard on creating new paths on learning and creating memories and new insights. So your body and brain stays active throughout the time you sleep.

What are the risks of not enough sleep?

Not getting enough sleep can result in lack of attention, mood problems, infections, obesity, diabetes, heart diseases, etc. just to name a few. So if you experience recurring problems please consult your doctor, ok?

The biological clock

Our biological clock makes us most alert during the day. And, as the creatures of habit what we are, we are used to work during the day. But, we are also living in a 24/7 society and so many people must work shift during the night. Very often, these night shift workers experience huge problems with sleepiness during their working hours or difficulties in sleeping.

Tips to self help to find a healthy sleep

1. Things to avoid:

  • Coffee
  • Tea
  • Chocolate
  • Cola
  • Some pain relievers
  • Alcohol
  • Nicotine

2. Create a sleep-inducing environment

Your bedroom should be quiet, dark and well ventilated to become the sleep-inducing environment that lets you find a healthy sleep. Make sure your bedroom is equipped with a comfortable mattress and pillows and remember that most mattresses wear out after about 10 years.

Consider keeping out of your bedroom: your pet(s), computers, work materials and TV.

Try to establish a relaxing pre-sleep routine by taking a bath, watching TV, listening to soothing music, meditating or reading.

And last but not least, don’t take your problems to bed. How to get rid of them fast? Simple: write them down then put them aside – and forget about them.

3. Go to bed when you are really tired

Don’t watch the clock, just go to bed when you’re really tired. Struggling to fall asleep just leads to frustration and stress.

Same applies when you wake up in the middle of the night: don’t watch the clock because it makes it even harder to fall asleep again.

4. Make a nap

Do you make a nap regularly? Then please do it early because late-day naps decrease sleep drive and make falling asleep even more problematic.

5. Eat, drink, exercise

To find a healthy sleep, all these things must be finished a few hours before going to bed. Don’t eat too much and avoid foods that may cause indigestion. Drink enough fluid to keep from waking up thirsty but not so much that you will be awakened by the need to go to the bathroom. Do not exercise too late in the evening, try to finish exercising at least 3 hours before going to bed.

Here are even more tips for a healthy sleep.


Try these tips on self help to find a healthy sleep. It’s much easier to help yourself than you may think. Find out which tips help you most and make them your personal routine. Slowly,
they become a habit and so they will help you find a restful, healthy sleep.


More read: Healthy Sleep .pdf



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