Sleeping Tips - How to Get a Good Nights Sleep
Sleeping Tips: How to Get a Good Night's Sleep
Do you find yourself being tired or feeling sluggish all day? Do you have a tough time getting up in the morning? Are you grouchy and irritable, wondering when I am going to get to the point of this article? If you answered yes to any of these questions, then chances are you are not getting a good night's sleep.
"Is sleep really that important?" YES it is! The amount and quality of sleep you get each night can affect your performance the following day. Cutting back by even 1 hour of sleep can affect your ability to focus. Studies have also shown that people who lack sleep have a tendency to make poor choices and take more risks. This can affect your performance at work or school and increase your risk of a car accident.
Lack of sleep can also affect your mood. People who chronically lack sleep can end up being depressed and irritable, and can have trouble with behavior or relationships. This can especially affect the behavior of teens and children. A good night's sleep is also important for your health. Those who frequently do not get sufficient sleep on a regular basis run a higher risk of heart disease, high blood pressure, and other conditions, and can end up overweight or obese. Your body also produces valuable hormones during sleep, including the growth hormone. The growth hormone helps children to grow and helps build muscle mass and repair tissue in adults. Sleep also releases hormones that fight infections and prevent you from getting sick, which is especially important during the flu season.
"How can I get a good night's sleep? Getting a good night's sleep should not be that difficult. Common habits have a tendency to prevent people from getting the good sleep they need, typically without them even knowing it. By following these basic sleep tips, you can get the good nights sleep you deserve.
Sleep Tip #1 - Don't try too hard
You can't sleep. You know you can't sleep. You know you have to get up early, and it really bothers you that can't sleep. Worrying about the need to rest and fall asleep is one of the biggest causes of sleeplessness. Instead of lying in bed, staring at the ceiling, find a quiet place and do something calming (like reading) until tiredness sets in. Often gentle music or a sound conditioner will help relax you and help you fall asleep faster.
Sleep Tip #2 - Avoid naps
Naps, which throw off the body's natural sleep cycle, are generally to be avoided, excluding the elderly or the disabled. Abstaining from naps helps to keep the body on schedule, thus allowing sleep to come easier at night. If you absolutely need a nap, be sure to keep it under an hour and never take one after 3pm.
Sleep Tip #3 - Watch what you eat and drink
Eating a heavy meal close to bed time can cause indigestion and hinder sleep - plus it's a surefire way to gain unhealthy weight. If you drink too many fluid before bedtime you are more than likely to have your sleep frequently interrupted by trips to the restroom.
Sleep Tip #4 - Think of a relaxing place
Go on a virtual trip in your mind by picturing a place from childhood. Trace the roads and paths of this region until you arrive at a certain place. Usually, you'll be asleep before you arrive at your destination.
Sleep Tip #5 - Avoid alcoholic beverages before bed
A "nightcap" may help you get to sleep at first, but alcohol also keeps you in the light stages of sleep, causing you to wake up in the middle of the night once it has worn off.
Sleep Tip #6 - Expose yourself to bright lights when you wake up
Exposure to bright light early in the morning, typically for 30 to 40 minutes, has been shown to promote healthy habits and a good night's sleep. If the sun isn't out, you can use a device like the DL930 Day Light by Uplift Technologies to provide the light for you, or wake-up naturally with a sun alarm clock.
Sleep Tip #7 - Create a good sleeping environment
Bright lights, noises, TVs, computers, cell phones, and an uncomfortable bed can keep you tossing and turning at night and ruin your good night's sleep. Eliminating these devices can create a dark, peaceful room for you to get the optimum amount of rest in. Provide yourself with a relaxing place to sleep by increasing the comfort of your mattress with a Contour Cloud Mattress Pad and resting your head on a Mediflow Chiroflow Waterbase Pillow. Keeping your bedroom on the cool side will help you sleep as well.
Sleep Tip #8 - Establish a routine
By keeping a regular bedtime, your body becomes trained to ritually wind down and speed up, thus bringing on sleep more consistently. It is important to try to go to bed at the same times on both weekdays and weekends to establish a sleep pattern for your body to adhere to.
Sleep Tip #9 - Relax before bedtime
Take the time to unwind before you go to bed. Reading and listening to soothing music are great ways to unwind. Taking a hot bath can also help you to fall asleep, as the drop in body temperature after the bath helps you feel sleepy.
Sleep Tip #10 - Avoid Caffeine and Nicotine
The last and most obvious tip! The effects of caffeine and nicotine, both of which are stimulants, can take up to 8 hours to wear off. Caffeine can be found in coffee, colas, teas, and even chocolate... all of which should be avoided. Food such as bananas, turkey, Chamomile tea, and almonds contain nutrients that help you relax and induce sleep.
"What if I can't follow all of these tips? Not everyone has the ability to follow all ten of these sleeping tips to the letter. But, by following as many as you can, you will start yourself down the path to a better night's sleep and a more productive day. If your symptoms persist even when following all of these sleep tips, you may have a sleep disorder. Contact your family doctor or a sleep specialist to see how they can help you.
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