Get Better Sleep!
Your daily activities can have a huge affect on your sleep at night. First let’s take a look at what everyday things can cause sleep deprivation. One of the worst things to do is take naps during the day. This throws off your sleep clock which makes it tougher to fall asleep at night. If you feel like you absolutely need to rest, take a nap as early as possible and for no more than 30 minutes. Too much sleep causes disruptive sleep patterns.
Limit your caffeine during the day. Caffeine, found in things like coffee, soft drinks and chocolate, is a mild stimulant that keeps you awake for hours. Try not to consume it after 4 in the afternoon. Reduce the amount of alcohol and nicotine during the day as well. Even though alcohol is a sedative, it is very disruptive to sleeping patterns. Nicotine makes it difficult to fall asleep and even harder to stay asleep.
Exercising for 20 to 30 thirty minutes a day is a good way to get a great night’s sleep. Make sure, however, that you exercise as early in the day as possible. Cardio work-outs, like running or aerobics, release endorphins which stimulates your body making it harder to fall asleep at night.
If you keep a set sleeping schedule, you will begin to wake up feeling refreshed. . Get up the same time every morning. This may be tough for the first few days, but soon you’ll begin to fall asleep the same time every night. This sets your sleep clock for a regular uninterrupted sleep.
An hour before you plan on going to bed, dim the lights around the house and in your room. Bright lights make it harder for you to go to sleep, but dimming lights will get you in the mood to doze off. Also, teach your body that your bed is only for sleep or intimacy. Do not use a lap top, watch television, or read in bed. This way when you lay down, your body knows that it is ready to sleep and nothing else. If you can not get to bed, don’t toss and turn and wait to fall asleep, but get up. Do something relaxing in the dim light until you get sleepy, but make sure you avoid anything that will wake you up even more.
Is your bedroom a good sleep environment? Make sure your bed is big enough to be able to spread out and get comfortable. If you are squished in a tiny bed or by a sleeping companion, you will wake up during the night and not even realize it. If you do have a sleeping partner, ask them to do you a favor and watch you sleep. Tell them to take note of any snoring, movements, or tossing during the night. You may need a sleep test to see if you have a sleeping disorder. Also, make sure your room is more cool then warm. Face your clock away from your bed. Waking up to the time can cause anxiety and stress.
Try starting a ritual bed time snack before bed. Any food that contains tryptophan will make you drowsy and fall asleep easier. This amino acid is in such things as turkey, milk, and peanut butter. Ever wonder why after thanksgiving dinner you are so tired? It’s because tryptophan is in turkey which helps the brain produce a chemical called serotonin to help you relax.
When you go to sleep at night, make sure your blinds or shades are open enough to reveal the sunlight. You can even get a timer for your light to go on. Waking up to bright light helps the body awaken easier than a dark room. If you drink coffee in the morning, set it for the time you get up therefore it is ready when you waken.
On average, an adult should receive 7-8 hours of sleep. Once you get into a routine schedule, you will start feeling energized in the morning and won’t have to use your snooze button, or even your alarm clock. If these tips do not work, contact a doctor to see if you suffer from a sleep disorder.
