It is very important to get a good night's sleep every night. Of course, not all of us can manage this. Often we let our daily lives leak into our heads when we are trying to sleep and before we know it, it is three in the morning and we are staring at the ceiling unable to sleep. Or, if we do manage to fall asleep, the sleep is light and we find ourselves waking up a lot. Here are some suggestions to sleep better:
1. Avoid eating or drinking close to your bedtime. Eating heavy foods can cause your stomach to be upset which will keep you awake. Drinking anything, even water or juice, close to your bedtime will often cause you to wake up at least once during the night for a trip to the bathroom. While you might think you are only awake for a few minutes, it takes your body a long time to relax again after getting up.
2. Avoid clocks. Make sure the alarm is set and then turn that bad boy around. The last thing you need to see as you are laying there is how much time is passing as you try to fall asleep. Watching the time go by will probably just make you more stressed out because you'll know how much sleep you are missing out on.
3. Make sure your bedroom is comfortable. There is a lot of information out there that advocate certain temperatures, lighting conditions or levels of noise. The truth is this: In order to sleep better, you need to be comfortable. This means that if you need to have the radio on to fall asleep then turn the radio on. If you like a little bit of light, turn on a night light or a small lamp. If you sleep better on your stomach then roll onto your stomach. You won't fall asleep until you are comfortable.
4. Circulating air helps you sleep better. Circulating air is easier for the lungs to breathe and it helps to regulate your breathing to keep it deep and even. You can accomplish this air circulation in a couple of ways. You can either open your bedroom window (just a little bit) or by running a fan while you are sleeping.
5. Finally, make your bedroom your sanctuary. Turn it into a room that you readily associate with relaxation. This means that you shouldn't be using it for much besides sleeping and sex. This can cause some problems if your living space is crowded but if you can accomplish it, turn your bedroom into a place that is an oasis away from the rest of the world and don't use your bed for anything besides sex or sleeping.
The best suggestions of all to sleep better though, are the ones that advocate developing a routine. You would be surprised at how your body will know what time it is even if your mind might not.
Difficulty Sleeping Tip #1
Caffeine is only your friend during the morning hours. Even though you might not think that caffeine affects you very much, it does play a big part in your body's ability to settle down and rest at the end of the day. If you must have coffee, switch to decaf after lunch. Caffeine can affect your body for up to eight hours. The longer it has to leave your system the less likely it is to affect your sleeping habits. |
Difficulty Sleeping Tip #2
Exercise will not wear you out; it will actually pump you up. Exercise actually gives people energy. While you might feel tired immediately after a workout, your body will not sleep well if you try to do your workout right before bed. It is also bad for your body as a rule to go from lots of motion to staying still. This is why there are warm ups and cool downs before and after exercise workouts. |
Difficulty Sleeping Tip #3
While many of us may fall asleep while watching television, if you are having sleeping problems, you want to give yourself at least an hour before going to bed that is television free. Television is a stimulant for your brain (even if the material is not particularly scholarly in content). Watching it right before bed keeps you awake and it takes a while for your brain to wind down after you turn the television off. |
