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1/3 of our lives is spent sleeping and research shows a great night's sleep will
give you more energy and better awareness to face the day to day load we all experience. We
at furnituregeek.com have found some great sleep aid tips listed below that will
give you the best night's sleep possible.
Tips for a better night's sleep!
- Create the right environment. Get your body and mind in the habit of using your bedroom for sleeping. If you
frequently sit in bed to pay your bills, do your homework, watch television, eat,
talk on the phone, etc., your mind will expect that the bedroom is for daytime
activities. Instead, create an environment that is suitable for sleeping. Equip
your room with soft lighting, comfortable bedding, and relaxing music. Other tricks
include turning the temperature down a few notches, and turning the clock away
from your view. Recent studies reveal that watching your sleep time vanish into
the morning hours only makes you more anxious and less able to fall asleep.
- Get yourself into a routine. This is especially hard for people with wavering, active schedules, like students
and parents. On busy days, it is difficult—but crucial—to be firm with a routine.
If you normally don't fall asleep until the wee hours of the morning, or if you
don't have a sleep schedule at all, try going to bed a half an hour earlier each
week, or set a time to get in bed and stick with it. Eventually your body will
get used to going to sleep at that time and it will begin to come naturally.
- Limit food and beverage intake before bed. As you lie down to sleep, acids in the stomach level out, making heartburn and
indigestion more likely to occur. Also, your metabolism increases slightly to
digest food, which can also raise your energy level. Stop eating at least three
hours before your scheduled bedtime. If you must snack on something, keep it small,
and avoid high-fat foods, which take longer to digest. Instead, have a granola
bar, some toast, or a small bowl of cereal, but keep your portion small. Say no
to stimulants like caffeine and nicotine, which can raise blood pressure and energy
levels. Alcohol may be a depressant, but after its sedative effects wear off,
your sleep patterns will suffer.
- Consider a natural approach. Certain herbal teas can help you relax and fall asleep. Chamomile is a popular
herb that slows the nervous system and promotes relaxation, for example. As always,
consult your health care provider, use herbs and other supplements only as directed,
and make sure to read labels. Some herbs may react with certain types of medication
or cause adverse effects in individuals with liver disease, Parkinson's disease,
and pregnant or nursing women. Other liquids, such as a small glass of warm milk,
may also help.
- Know when and how to nap. When energy levels drop around 3-5 p.m., most of us desire a little shut-eye.
Napping is okay, as long as you do it wisely. Most sleep counselors recommend
napping for no longer than 20 minutes. Exceeding 20 minutes could leave you feeling
groggier and make it harder for you to fall asleep at bedtime. If you know you
have to stay up late, or if you have an erratic sleep schedule (especially new
moms), take a nap during the day. You’ll be more productive and in a better mood.
- Take control of your worries. Let’s face it—most of us lead very stressful lives. Stress, surprises, and changes
can take a toll on your sleep habits. Schedule some downtime each day for meditative
activities like stretching or a hot bath. Try to decrease your brain activity
before bed by writing down your thoughts in a journal and closing the book on
the day. If thinking keeps you up at night, get out of bed and try to be productive.
Deal with those thoughts (pay the bill that you are worried about forgetting,
make a to-do list, etc.) in a positive way, and come back to bed when you’re ready
to sleep.
- Get a check-up. If you toss and turn most nights, it may be time to see a physician. You could
be suffering from one or more sleep disorders, including insomnia and sleep apnea.
The sooner you find out what's wrong, the sooner you can fix it. Sleep disorders
are dangerous to your health, so if you suspect something is wrong, tend to it
immediately.
Here are some time-proven ideas from the National Sleep Foundation (NSF):
1. Avoid stressful activities before going to bed. Trying to solve a business
problem or paying bills right before bedtime may amp up your anxiety levels, preventing
you from falling asleep.
2. Limit alcoholic drinks. Alcohol may make you feel sleepy. But the NSF counters that alcohol has a "rebound" effect that can cause
troubled sleep.
3. Eat your evening meal well before (at least two or three hours) going to bed.
The NSF says a heavy meal eaten shortly before bedtime can lead to a restless
night, especially with spicy foods.
4. Keep a regular sleep schedule. The NSF says making sure you maintain a regular
wake-sleep cycle will strengthen your circadian rhythms and assist in maximizing
your sleep at night.
5. Relax before "hitting the sack." You don't have to meditate (although it might
help). Listening to relaxing music, reading a story (not a business journal),
or a warm bath before bed can release stress and transition your body and mind
to a place where you can enjoy a good night's sleep.
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