Monday 22nd December 2014,
PalScience

12 Ways For Better Night’s Sleep

Staff Writer 2012/04/05

Getting a good night sleep every night is essential for your body functions, mental state and lifestyle. There are many people who are not able to adequately get a good night sleep, therefor, we collected important 12 ways to help you sleep better.

Normalize Your Body Clock

Stick to a regular and healthy sleep-wake cycle. Strictly follow a set bed time and wake up time every day, whether it’s a work day or the weekend. Once your body gets used to the routine, you will feel sleepy at about the same time each night and sleep will come easy and be sound. To help your body wake up in the morning, expose yourself to bright light, artificial or natural, for 5 to 30 minutes. Additionally, avoid taking naps as these will upset your body’s sleep-wake cycle. But if you must, keep your nap to no more than 20 minutes; don’t nap within eight hours of your bedtime. When you feel sleepy in the afternoon, take a walk or drink a glass of ice water.

Don’t Watch the Minutes

Watching the clock when you are having trouble sleeping will only cause you worry which, in turn, will make it harder for you to go to sleep. Turn the face of your alarm clock away from you or put the clock under your bed or inside a drawer. If you have a DVR in the bedroom, cover the blue LED digital clock with black tape.

Turn the Lights Down Low

To help your brain slow down at the end of the day, lower the lights around the house two to three hours before your bedtime. You should also avoid doing any more work or engaging in any demanding mental activities within the same timeframe. If you want to read shortly before bedtime, use a 15-watt bulb. You should also turn off or cover any gadget in your bedroom that gives off blue light, such as your cell phone, PDA, computer, or TV.

Sleep Painlessly

Where you rest your head at night determines whether or not you will sleep soundly and wake up refreshed so invest in a good quality pillow that provides proper support to your neck. If you suffer from low back pain, tuck a pillow between your legs if you sleep on your side or under your knees if you sleep on your back to reduce lower back stress. Avoid sleeping on your stomach as this twists the neck at an uncomfortable angle.

Make Your Mattress Sleep-Friendly

Your mattress can accumulate dust mite droppings, mold, and other allergens over time which can make you itch, sniffle, and/or sneeze when in bed, disturbing your much-needed sleep. Use an air-tight, dust-proof, plastic cover to seal your mattress, box springs, and pillows.

Your Bedroom Should Only Be for Sleep and Sex

This is what the experts advice and you should heed it. Don’t do other activities, such as talking on the phone, watching TV, or balancing the checkbook, in the bedroom. When your bedroom is only associated with sleep (and sex), you condition your mind and body to instinctively relax as soon as you enter your bedroom at night. Ideally, the temperature inside your bedroom should be between 68-72 degrees.

Exercise Regularly But at the Right Time

Exercising regularly will help improve the quality of your sleep but don’t engage in a strenuous workout within three to four hours of your bedtime to give your body sufficient time to wind down after the burst of energy. However, relaxing mind and body exercises, such as yoga and tai chi, are excellent sleep inducers.

Eat Lightly Before Bedtime

If you must, eat a light evening snack but never within an hour between bedtime. Crackers and cheese or milk and cereal and other complex carbohydrates and dairy foods are sleep-inducing foods. Eating heavily late in the day, especially immediately before bedtime when your body is already winding down, will strain the digestive system and keep your body awake.

Think Before You Drink

First things first, avoid those middle-of-the-night trips to the bathroom by taking no drinks within a couple of hours before your bedtime; once your sleep gets disrupted, it may difficult to get it back. Second, instead of drinking alcohol for a nightcap, opt for relaxing chamomile tea or warm milk; alcohol may make you sleepy but when the tranquilizing effects wear off, you are more likely to wake up frequently in the middle of the night. Third, avoid any drink that has caffeine after noon; even a small amount of this stimulant can make your sleep less restful.
Keep It Quiet

After being conditioned to wake up to the slightest noise made by your baby at night, your body may still be hypersensitive to all kinds and levels of sound even while sleeping. Ear plugs are an easy solution or you can also mask the usual night noises with the white noise from an air conditioner, a fan, or a white noise generator.

Quit Your Puffing Habit

Just like caffeine, nicotine is a stimulant. While you cannot quit cold turkey, you can reduce the number of sticks you light up within four hours before bedtime.

Take Time to Unwind

Set aside between 10 and 60 minutes before bedtime as a wind-down period; soak in a warm bath, do some light reading, listen to calming music, or meditate. To keep worries at bay before bedtime, list them down along with their potential solutions; this will help give your mind some degree of closure, even for just the day.

When you’re suffering from chronic insomnia, however, it is best to consult a doctor right away. Some medical conditions can be the underlying cause and should be addressed properly.

That’s all what I got for you  ……  If you want to share with us other tips, please send us a message or drop a comment.

About The Author

  • http://www.seattlechiropractor.com/ Drdevine

    Don’t use a computer or play a video game before going to bed.   The bright light of a computer screen may alter the body’s biological clock and suppress melatonin production.  Melatonin is critical to the sleep and awake cycle.   

  • ßå©øˆ

    Dont do sex if your under 18 in your bedroom lol.