Not getting enough sleep can be detrimental to your physical and mental well-being. With that in mind here are a few Simple Tips That Will Help You Get Better Sleep. If your sleep habits aren't as good as you would like them to be; These tips will help you get the ball rolling and get your sleep back.
One common misconception that people have is that they can sleep later on the weekend
to make up for poor sleep during the week. Instead, make it a habit of going to bed at the same time each night and waking up at the same time every morning. Disruptions to your normal sleep schedule can make it more difficult to get a good night's rest. In fact, you are more likely to feel rested on Monday morning if you maintain your normal sleep schedule during the weekend.
Make sure you are getting enough exercise. Avoid however, exercising directly before you go to bed. Leave a minimum cushion of about two to three hours between the time that you exercise and your normal bedtime.
Watch what you eat.
Stimulants* like nicotine and caffeine can wind up keeping you awake at night. Caffeine can be found in coffee, tea, chocolate, and some soda. Studies have shown that the effects of caffeine can be felt for as long as eight hours after it is consumed, which is why it is important to stop drinking it early in the day. Nicotine can also negatively impact the sleep cycle, keeping smokers from sound sleep. Smokers are also more prone to waking up early since their bodies start going through nicotine withdrawal during the night.
*Visit drugfreeworld.org to find out more about the effects of stimulants
Don't drink alcohol before heading off to bed. Even though alcohol has a relaxing effect on your body, it can keep you from falling into the deep REM sleep that you need. People who drink heavily may also experience breathing difficulties and you may find yourself waking up during the night.
Eating a big meal right before you go to sleep is also a bad idea. A small bedtime snack probably won't cause any problems. However, if you eat a lot of food right before you go to sleep it can lead to indigestion. You should also avoid drinking a lot of liquids directly before bed so that you don't have to get up during the night to urinate.
Check your medications be sure that they do not interfere with sleep. Certain prescription and over-the-counter medications can make it difficult to fall asleep or stay asleep. If you have been struggling to get the sleep that you need, you may want to talk to your doctor to see if any of your medications could be causing problems. If so, they may be changed.
Avoid napping too late in the day. Otherwise, you may have a hard time falling asleep after you go to bed.
Ensure you have the right sort of mattress, a puffy mattress can be a great addition to the bedroom and improve your sleep quality levels no end.
A hot bath at bedtime can also be a great way to unwind. To give your bath even more sleep-inducing power, consider adding the scent of lavender to the water.
Make sure that your bedroom is conducive to sleep. Remove any potential distractions such as noisy fans or electronics. If your bed is uncomfortable, consider upgrading your mattress. Keep the room cool to avoid getting overheated while asleep. Make sure that your pillow is in good shape and supportive enough for your needs. If you like to watch the clock, try turning it away from you so that you can't see it as you fall asleep.
Be sure that you are getting enough sunlight throughout the day. Most experts recommend spending between 30 minutes to an hour of sunlight on a daily basis. If you can't get outside or if you live in a place that is dark and cloudy, consider investing in a lightbox so that you can still get 30 minutes a day of light exposure. Using the light in the morning can help you feel more awake during the day and more tired at night.
If you are having trouble sleeping, don't just lay there stressing out about it. Instead, if you can't fall asleep after about half an hour, try doing something relaxing for a little bit. Once you shift your attention away from worrying about not being able to sleep, your body will quickly relax, making it easier to drift off to sleep.
Finally, you may choose to speak to your doctor or try a few Great Home Remedies Such as Lavender or Eucalyptus Oil, Chamomile Tea, and sometimes a good ole cup of Hot Chocolate may do the trick! Ultimately your sleep is the key to your success, your sanity and overall health. May these tips be your end all cure for your sleep needs.