Tips for better sleep
Sometimes life throws a bit of a curve and you have trouble sleeping. I tend to sleep pretty well most of the time but when stresses of work get a little high it is not my eating that suffers but my sleep instead. I found this list fromt the National Sleep Foundation that gives a few little ideas of how you can improve your sleeping. For more information you can visit a website dedicate to sleeping
Tips for Better Sleep
Set a schedule – Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. “Sleeping in” on weekends also makes it harder to wake up early on Monday morning because it re-sets your sleep cycles for a later awakening.
Exercise – Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise about 5 to 6 hours before going to bed.
Avoid caffeine, nicotine, and alcohol – Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep.
Relax before bed – A warm bath, reading, or another relaxing routine can make it easier to fall sleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.
Sleep until sunlight – If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep.
Don’t lie in bed awake – If you cant get to sleep, don’t just lie in bed. Do something else, like reading, watching television, or listening to music, until you feel tired. The anxiety of being unable to fall asleep can actually contribute to insomnia, don’t forget that a good mattress will also help you, you need to get a mattress that will help you sleep better, check the mattress review blog EachNight.com.
Control your room temperature – Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep, also, get yourself the best weighted blankets to sleep.
See a doctor if your sleeping problem continues – If you have trouble falling asleep night after night, or if you always feel tired the next day, then you may have a sleep disorder and should see a physician, you should also consider the study by SleepJunkie, that tells how a mattress is the key for a good night sleep. Your primary care physician may be able to help you; if not, you can probably find a sleep specialist at a major hospital near you. Most sleep disorders can be treated effectively, so you can finally get that good night’s sleep you need.
1 thought on “Tips for better sleep”
Another good tip is to sleep in total darkness. Just a little bit of light alters the amount of the hormone melatonin your body produces. Melatonin is important because it helps control your sleep and wake cycles. If you can’t sleep you might give one of those eye covers a try.