Top 10 Tips for Better Sleep
A good night’s sleep can make all the difference. It can cause us to look better and feel better, making for a happier and more productive you. However, despite the fact that most of us know this is true, we all suffer from insomnia every now and then. Sometimes insomnia is unavoidable, but there are definitely ways to reduce its occurrence. Here are some tips that might help you to enjoy more quality sleep more often.
Turn off your devices: The glow from a computer, cell phone, tablet or even a digital clock may prove to be wakeful and affect your sleep cycle. Be sure to power down your devices if possible. Cover any displays that can’t be shut off.
Avoid Naps: Sometimes we are so tired during the day, that it seems like there’s no way we can make it through without a nap. However, napping can throw off your sleep schedule and make it more difficult for you to get to sleep at night. If you feel the urge to nap, try to overcome it by taking a short walk, drinking a cold glass of water or talking to a friend. If you feel that a nap is unavoidable, try to do it early in the day and keep it brief, preferably 20 minutes or less.
Block Your Clock: Not only might the glow of your clock keep you awake at night, it can also increase anxiety in those of use who grow nervous watching the time pass. It is a good idea to turn the face of the clock away from you, if possible.
Reduce Pain: Some of us may not even realize it, but slight amounts of pain can also keep us up at night, preventing us from getting a full and restful night’s sleep. For maximum comfort, try putting a pillow between your legs while sleeping on your side to align your hips better and reduce stress on your lower back. If you sleep on your back, try tucking a pillow under your knees to ease pain.
Don’t Forget Your Neck: Your neck can also be a source of pain when you sleep. To avoid neck pain, make sure you are sleeping with a comfortable pillow that is not too fat or too flat. It should support the natural curve of your neck when you’re sleeping on your back. If you sleep on your side, line up your nose with the center of your body. Avoid sleeping on your stomach or craning your neck when you are in bed watching TV. Both of these activities will cause undue stress on your neck.
Seal Your Mattress: The cause of insomnia may be coming from inside your mattress. Allergies, sneezes and sniffles may be due to mold, dust mite droppings and other allergy triggers that may lurk inside your mattress. To avoid this from happening, seal your mattress, box spring and pillows. An air tight, plastic, dust proof cover will work best.
Save Your Bed for Sleep and Sex Only: Don’t spend too many of your daytime hours in your bedroom. Watching TV, surfing the internet or working in bed will cause you to associate your bedroom with wakeful activities making it difficult to sleep when you decide to do so. Also, set your room for ideal sleeping temperatures between 68 and 72 degrees.
Regulate Your Body to a Sleep Schedule: Try to stick to a regular sleep schedule, even during weekends. Your brain and body will start getting used to this schedule enabling you to get to sleep quickly and get a restful night’s sleep. It’s also a good idea to get out into bright light soon after your alarm goes off, so you can become wakeful for the day.
Avoid Caffeine: Caffeine can really throw off your sleep schedule. If you do drink coffee or consume caffeine in other foods or beverages, try to limit it to morning times. Also, beware as caffeine can also be found in pain relievers and weight loss pills.
Stay active: Daytime activity can also help you get a better night’s sleep. Just be sure to let your heart rate come back down allowing for plenty of time to relax before bedtime. It is best to aim to finish with exercises 3 or 4 hours before heading to bed. On the other hand, gentle mind body exercise like yoga and tai chi can help you relax if done right before hitting the sack.
Not being able to sleep can be very frustrating. Luckily, there things you can do to get a good night’s sleep naturally and stay on a healthy schedule. What are some of your tips for enjoying a restful night?