Between work obligations and family life, it’s hardly easy to make “sleep more” the number one item on the to-do list. The good news is that we don’t have to completely change our lifestyle — sometimes it’s as simple as turning off the computer a little earlier, replacing an old mattress or even catching a few mid-day winks.
Considerable research has gone into developing a set of guidelines and tips to enhance good sleep, and there is much evidence to suggest that these strategies can provide both short and long-term solutions to help you snooze better tonight.
- Take a warm bath or shower before bedtime. A study found that taking a warm bath about 90 minutes before bed could help people fall asleep more quickly. The hot water helps change your body’s core temperature and a drop in temperature helps signal to the body that it’s time for bed.
- Use a white noise machine. The noise can effectively mask other sounds, making it helpful for those who in loud neighborhoods.
- Keep your bedroom a cool 62 to 72 degrees at night. Falling into a deep sleep is associated with cool body temperatures and being too hot can hurt your ability to fall and stay asleep.
- Keep afternoon naps under 20 minutes.
- Keep a regular bedtime and wake-up schedule. One of the best ways to train your body to sleep well is to go to bed and get up at roughly the same time every day, even on weekends and days off! This regular rhythm will make you feel better and give your body something to work from.
- Nix caffeine after noon. It’s best to avoid consuming any caffeine (coffee, tea, soda, chocolate, and some medications) at least 4-6 hours prior to going to bed. For some people caffeine’s stimulating effects can last up to 10 hours.
- Turn off the TV, computer, or any other screens at least 30 minutes before bed. Sitting ourselves in front of screens appears to trick the body into believing it’s still daytime, as the light impairs the secretion of the hormone melatonin, which is really important for quality sleep
- Keep the TV out of your bedroom. In addition to the light from your television disrupting your sleep schedule, having a TV in the bedroom will be a distraction from sleep and keep you up later.
- Write your worries in a journal. Got a lot on your mind? Writing about it in a journal could help you sort it out and prevent your mind from racing as you’re trying to fall asleep
- Consider not having your pets and children in your bed. Beyond taking up space, the additional movement will likely wake you up a few times during the night.
- Dim your home’s lights after dinner.
- Get up and try again. If you haven’t been able to get to sleep after 20 minutes or more, get up and do something relaxing like reading a book or listening to calm music, then return to bed and try again.
- Exercise daily but finish well before bedtime. Even moderate aerobic exercise increases the amount of deep sleep you get. Just remember, it’s important to schedule workouts that end at least two hours before hitting the hay so that post-workout adrenaline boost doesn’t keep you up.
- Eat foods with tryptophan 2-3 hours before bed. Examples include beans, nuts and peanut butter.
- Have sex. It reduces stress and boosts oxytocin and dopamine for a surge of restful feelings.
- Try a few simple yoga stretches or meditation just before bedtime. These actions can act as a relaxation technique that quiets the mind and body while enhancing inner peace.
- Smell lavender. The scent has sedative properties, decreasing heart rate and blood pressure.
- Turn back the time. Literally — face the alarm clock away from you. Watching time tick by can actually cause more stress and make it harder to fall asleep. Plus, artificial light can mess up our bodies’ natural rhythm, making them think that it’s party time, not sleepy time.
- Munch on magnesium. Research suggests magnesium plays a key role in our ability to sleep. Try munching on pumpkin seeds, nuts, low fat dairies, or a banana before bedtime.
- Avoid these foods that cause insomnia:
- Alcohol: Stop drinking 4-6 hours before going to bed. Many people believe that a glass of wine or cocktail in the evening is relaxing and helps them to get to sleep. While this may feel true, it will almost always decrease your quality of sleep.
- Spicy foods: These cause heart burn and indigestion that can keep you awake.
- Sugar: Once sugar leaves your system, you’ll wake up craving more.
- Chocolate: Can contain caffeine that can keep you awake at night.
Lack of sleep can cause....
- Slower reaction times
- Our blood pressure to rise
- Increased risk of diabetes and obesity
- Overeating
- Increased stress both mentally and physically
Getting enough sleep can...
- Reduce stress and prevent depression
- Help you lose weight
- Help you heal faster
- Reduce inflammation, that could lead to heart-related conditions, cancer, and diabetes
- Makes you more alert and productive
Care you will love.
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