There are many types of insomnia and sleep disturbance. Some people struggle to drop off to sleep, others wake several times in the night, having a broken sleep. Some sufferers have ongoing difficulties with sleep, but for others this is an issue that comes and goes. People who work irregular hours, particularly night shifts, often report a disturbed sleep pattern. This is a problem that can become self-perpetuating because the more a person worries about getting to sleep, the more it creates anxiety about the problem the person is worrying about. However, unhealthy sleep patterns can be overcome.
1. Set aside a fortnight to establish a new sleep pattern. Get up at a particular time each morning during his period, regardless of feeling tired or craving a sleep-in. Avoid alcohol during this fortnight. Avoid drinks containing caffeine after 6 p.m.
2. Turn off the TV an hour before going to bed. TV can overstimulate the mind—and you are trying to relax your mind. Read a soothing book for 20 minutes. Do not read an exciting thriller or a book you can’t put down. Listen to some classical music because studies reported in PubMed.gov have shown that listening to classical music, particularly Bach, can aid sleep.
3. Learn deep breathing and relaxation techniques, which you can practice before sleeping each night. Let thoughts drift in and out of your mind. Do not ruminate on problems or fears. Follow the 20-minute rule. If you have not dropped off to sleep in 20 minutes, get up and do something, preferably something boring, until you feel sleepy.
4. Maintain a peaceful, relaxing environment in your bedroom. Avoid watching TV in bed. Make sure you are not too cold or too warm. Egyptian cotton sheets are fresh and pleasant to sleep in.
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