Written by Joy Milkowski
Without enough quality sleep each night, life stinks! People become irritable and frustrated when they don’t get proper rest. Their bodies become tense and achy, and their minds become scattered, unfocused, and forgetful, all because they can’t get the rest that they really need. Many think that their physiology is to blame for insomnia and that the problem is strictly chemical. Unfortunately, there are those who believe there is nothing short of an elephant tranquilizer to get them to sleep peacefully, but for most people, this is a misunderstanding or misdiagnosis.
Many people simply have bad sleep habits. Most often, all that a person needs to do is to change a few habits concerning his or her sleep routine. If you are one of the millions of Americans suffering from sleep deprivation, try implementing these ten tips for a better night’s rest every night.
1. Avoid Caffeine
Caffeine is a stimulant and keeps the body from relaxing and falling into a restful sleep. Caffeine should not be taken within four to five hours of bedtime. If possible, caffeine should not even be consumed anytime after lunch, as it can build up in a your system lasting up to twelve hours after last consumption.
2. Avoid Alcohol
Having a drink before bed can relax a person and even help him or her fall asleep, but alcohol has a degrading effect on sleep itself. As the alcohol is filtered by
the liver, the body goes through withdrawal, which causes one to both wake up often throughout the night and also to have nightmares and poor quality sleep.
3. Finish Food Early
It is important not to eat and large meal within two to three hours of bedtime as it can cause indigestion as well as make it difficult to fall asleep. A small snack before bed, however, may actually help one get a good nights sleep. One should avoid protein and eat only a small snack consisting of carbohydrates (and milk if desired).
4. Regular Exercise
Exercise is a great way to improve sleep and life in general. It energizes the body and mind and helps the body to become resilient to stress and infection. It is best to exercise in the morning or afternoon, however, recent studies show that exercising before bed is not as detrimental to sleep as previously thought.
5. Sleeping Environment
There are a few external conditions conducive to a pleasant night’s sleep. The room should be as dark as possible. Also, it should feel pleasantly cool, not overly warm. It should be as quiet as possible. One can create the sensation of dark and quiet with a piece of cloth over the eyes and ear plugs if necessary.
6. Sleep Conditioning
Use the bed only for sleeping and for intimacy. Your mind will begin to associate the bed with sleep and will shut down more willingly. Don’t watch TV, work, or talk on the phone while in bed.
7. Have a Regular Sleep Schedule
Start waking up at the same time every day (even on the weekends). The body will adjust and quickly will become ready to shut down at a consistent time every night.
8. Bedtime Routine
It is important to give the body time to calm down before bedtime. If you are doing or thinking about something that makes you feel lively and excited before bed, then your mind won’t be able to shut down . Take the hour before bed and form a routine to let your mind and body know that it is time to rest. Take a warm bath, make some tea, read a calming book, or meditate – anything calming. The important thing is to take time each night to let the body and mind prepare for sleep.
9. If You Can’t Sleep, Then Don’t Stay in Bed
If you lie in bed for more than fifteen to twenty minutes and can’t sleep, get up and read, watch TV, or sit quietly until you are sleepy. Don’t stress about not being asleep, because it will only make the sleeplessness worse. Just try to relax until you are ready to sleep.
10. Sleeping Surface
You probably don’t often think of your mattress as affecting the quality of your sleep, but the surface you are sleeping on is paramount for good sleep. A poor quality mattress causes pressure points on the body, causing discomfort and constant waking and shifting throughout the night. Some mattresses intrinsically prevent these problems. Memory foam and latex mattresses are unique and unrivalled in their ability to distribute a person’s weight evenly. A memory foam mattress or latex mattress offers a luxurious feel that provides years of undisturbed sleep for better, more restful nights.
These tips are useful for anyone who wants to improve sleep and quality of life. However, in some severe cases of insomnia, you may want to seek medical counsel. If you’re having trouble sleeping, visit FoamSource.com or call 800-255-0181 today for more great information on optimal sleep and best sleep surfaces, or talk with your doctor. Either way, start getting the sleep you deserve tonight!
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