Tips For Better Sleep
We all have those nights. No matter how tired we feel we just can not seem to fall asleep. Maybe we have too much on our minds, or maybe we ate or drank something we shouldn't have before trying to fall asleep. Fortunately, there are many things that you can do to help your chances of falling asleep easier at night.
10 Tips For Better Sleep
- Block Out Excessive Light and Noise: Just a little extra noise and light can really hinder your ability to fall asleep. You want to make sure you have darkening shades or curtains that will block out any excessive light that might be making its way in to your bedroom. Turn off any electronics that emit light. Even your cell phone indicator light can wreck havoc on your sleep. Earplugs and an eye mask might be the key to success if you are unable to avoid certain lights and sounds.
- Do Not Nap Too Much: Taking a long nap during the day can cause your body to shift its internal clock. If you do find yourself needing a nap, try to take it earlier in the day and do not let it exceed one hour.
- Read At Bedtime: Reading at bedtime is an almost sure fire way to get some sleep. Reading helps to tire our eyes, and brains. It also helps us to focus on things other than our days concerns. Invest in a book light so that you can avoid having bright lights on at bed time.
- Do Not Go To Bed Hungry: Going to bed hungry might be one of the worst things that you can do. When you are hungry, your brain never fully shuts down and you will never get the rest that your body deserves.
- Invest in a Quality Mattress: No matter how tired you are, if your mattress isn't comfortable you aren't going to sleep well. A Nature’s Sleep memory foam mattress will adjust to your body's curves, size and weight, helping you to get sleep that is free from aches and pains.
- Write Down Nagging Thoughts: A racing mind can definitely be a sleep killer. Having a pad of paper next to your bed can help you rest assured that you will not fall asleep and forget an important thought or idea you had while trying to fall asleep.
- Avoid Alcohol: As discussed in this recent post, alcohol can be one of the worst sleep killers out there. Alcohol not only dehydrates you, but it also can cause sleep apnea and problems with metabolism that can cause your body distress during sleep.
- Try Yoga: Yoga allows your body to unwind and relax. It also does the same for your mind. Learning simple yoga and stretching techniques to try before bed can help you to fall asleep quicker.
- Have a Relaxing Beverage: Alcohol might be the first beverage you think of, but don't do it! Try a decaffeinated herbal tea. Herbal teas have been shown to reduce anxiety and their warmth provides a calming effect that can help you fall asleep.
- Stick to a Schedule: Having a schedule will help to train your body to fall asleep when it is time to go to sleep. A schedule will take a little while to get used it, but once you are on a sleep schedule you will fall asleep and wake at near the same time each day and your body will thank you.
Many of these tips can be used in conjunction with each other. If you are finding that you trying these methods and are still unable to get to sleep on a regular basis, it may be time to see a sleep doctor in order to rule out any possible health risks or sleep disorders.
What methods work best for you to get to sleep on time?