10 Simple Practical Tips To Improving You Sleep Tonight
18/12/07 22:20
Imagine sleeping
through the entire night...
It’s 2 am; you turn around in your bed for the 100th time tonight, wondering why on earth you can’t sleep, and how you are ever going to be able to get out of bed in 5 hours to go to work. You are angry. This has been going on for the past 5 years and even though you have tried 4 different sleeping pills, none of them have solved your problem. You’re frustrated, and that makes it even harder for you to go to sleep.
Let’s face it, sleep problems are very common! I can’t even begin to tell you how many people I see complaining that they just can’t fall asleep, or keep waking up at night for no apparent reason. How many people have told me in the past few months “I just lie there all night starring at the ceiling, unable to sleep”?Too many. Sleep problems might be common, but they are not normal. Why is it that some people can go to bed at 22:30, close their eyes only to wake up the next morning at 7:00 feeling great, whereas other ones can’t seem to get more than 2 consecutive hours of sleep every night?
Sleep is a very complex process, however, respecting certain rules and applying a few tips can dramatically improve it. It’s not as simple as popping a sleeping pill 5 minutes before going to bed and hoping for the best. Just like anything in life, to get results, you need to make some efforts.
But before we talk about what you can do to improve your sleep, let’s kill an old myth, which is that sleep quantity is what matters. This is only partially true; let me explain: sleep quantity (the number of hours you sleep) is important, but more important is sleep QUALITY! You could be sleeping 8 hours a night but wake up tired the next day, and feel un-rested, just because you didn’t get the right quality of sleep. So when you think about sleep, think more in terms of quality, not so much quantity. You could very well sleep 4:30 to 6 hours a night and feel fantastic...if you get the right kind of sleep. For example: recent scientific research are showing that sleeping too many hours a night can lead to early death!
How do you go about improving the quality of your sleep, falling asleep faster, sleeping through the entire night and waking up like a new person. Here are a few sleep tips:
1- Have a regular schedule. Your body is a complex machine and relies a lot on routines. Going to bed at the same time and waking up at the same time EVERY DAY is of crucial importance. Everyday means monday through sunday.
2- Stop sabotaging yourself. Coffee needs to be consumed in low amount during the day, and should not be consumed at all after 16:00. That includes coffee, sodas, energy drinks, teas or anything else that has caffein. Smoking is a bad habit, everybody knows it; that last cigarette before going to bed is contributing to your poor sleep. Nicotine is linked to poor sleep. Stop your smoking after 20:00, or quit all together; that’s even better. Alcohol puts you to sleep: true, alcohol consumed at night will knock you out, but it will also wake you up at 3:00 or 4:00 due to withdrawal, dehydration or the need to urinate.
3- No Tv or computer at night. Prefer a book or relaxing music before going to bed.
4- Decrease the amount of light there is around you at night. Light is the main sleep regulator, if there is too much at night, your body is fooled into thinking it’s not time to go to bed, and will not produce enough of the sleep hormone, melatonin. In the morning, within 30 seconds of waking up, take a good look at a bright light for a few seconds. This will not feel good but little by little will reset your internal clock.
5- Exercise regularly. I will not say it enough: EXERCISE. Something as simple as walking 30 minutes 3 times a day is a good exercise and will improve your sleep. However, stop at least 3 hours before going to bed.
6- Don’t eat so much and don’t eat so late! Going to bed on a full stomach is a bad idea, leave some time for your body to at least start digesting before your go to bed.
7- Sleep on a good bed. A mattress should be flipped every time you change sheets, and changed every 10 years. Is your mattress too old?
8- Bed is for sleeping; it’s not for working, watching tv or reading. Your brain needs to associate bed with sleep, not anything else.
9- Lightproof your bedroom: It is really important that your room is dark at night and no light what so ever enters it as this can disrupt the secretion of sleep hormones. And if you have to wake up to go to the bathroom at night, do not turn the light on.
10- Keep your room temperature at no more than 21 degrees. Many people, especially in winter, overheat their home at night.
So there you have it; 10 sleep tips that can help you enjoy your nights again. Apply these simple tips and be on your way to a better sleep!
If you want more information on how to solve your sleep problems simply click on this link.
It’s 2 am; you turn around in your bed for the 100th time tonight, wondering why on earth you can’t sleep, and how you are ever going to be able to get out of bed in 5 hours to go to work. You are angry. This has been going on for the past 5 years and even though you have tried 4 different sleeping pills, none of them have solved your problem. You’re frustrated, and that makes it even harder for you to go to sleep.
Let’s face it, sleep problems are very common! I can’t even begin to tell you how many people I see complaining that they just can’t fall asleep, or keep waking up at night for no apparent reason. How many people have told me in the past few months “I just lie there all night starring at the ceiling, unable to sleep”?Too many. Sleep problems might be common, but they are not normal. Why is it that some people can go to bed at 22:30, close their eyes only to wake up the next morning at 7:00 feeling great, whereas other ones can’t seem to get more than 2 consecutive hours of sleep every night?
Sleep is a very complex process, however, respecting certain rules and applying a few tips can dramatically improve it. It’s not as simple as popping a sleeping pill 5 minutes before going to bed and hoping for the best. Just like anything in life, to get results, you need to make some efforts.
But before we talk about what you can do to improve your sleep, let’s kill an old myth, which is that sleep quantity is what matters. This is only partially true; let me explain: sleep quantity (the number of hours you sleep) is important, but more important is sleep QUALITY! You could be sleeping 8 hours a night but wake up tired the next day, and feel un-rested, just because you didn’t get the right quality of sleep. So when you think about sleep, think more in terms of quality, not so much quantity. You could very well sleep 4:30 to 6 hours a night and feel fantastic...if you get the right kind of sleep. For example: recent scientific research are showing that sleeping too many hours a night can lead to early death!
How do you go about improving the quality of your sleep, falling asleep faster, sleeping through the entire night and waking up like a new person. Here are a few sleep tips:
1- Have a regular schedule. Your body is a complex machine and relies a lot on routines. Going to bed at the same time and waking up at the same time EVERY DAY is of crucial importance. Everyday means monday through sunday.
2- Stop sabotaging yourself. Coffee needs to be consumed in low amount during the day, and should not be consumed at all after 16:00. That includes coffee, sodas, energy drinks, teas or anything else that has caffein. Smoking is a bad habit, everybody knows it; that last cigarette before going to bed is contributing to your poor sleep. Nicotine is linked to poor sleep. Stop your smoking after 20:00, or quit all together; that’s even better. Alcohol puts you to sleep: true, alcohol consumed at night will knock you out, but it will also wake you up at 3:00 or 4:00 due to withdrawal, dehydration or the need to urinate.
3- No Tv or computer at night. Prefer a book or relaxing music before going to bed.
4- Decrease the amount of light there is around you at night. Light is the main sleep regulator, if there is too much at night, your body is fooled into thinking it’s not time to go to bed, and will not produce enough of the sleep hormone, melatonin. In the morning, within 30 seconds of waking up, take a good look at a bright light for a few seconds. This will not feel good but little by little will reset your internal clock.
5- Exercise regularly. I will not say it enough: EXERCISE. Something as simple as walking 30 minutes 3 times a day is a good exercise and will improve your sleep. However, stop at least 3 hours before going to bed.
6- Don’t eat so much and don’t eat so late! Going to bed on a full stomach is a bad idea, leave some time for your body to at least start digesting before your go to bed.
7- Sleep on a good bed. A mattress should be flipped every time you change sheets, and changed every 10 years. Is your mattress too old?
8- Bed is for sleeping; it’s not for working, watching tv or reading. Your brain needs to associate bed with sleep, not anything else.
9- Lightproof your bedroom: It is really important that your room is dark at night and no light what so ever enters it as this can disrupt the secretion of sleep hormones. And if you have to wake up to go to the bathroom at night, do not turn the light on.
10- Keep your room temperature at no more than 21 degrees. Many people, especially in winter, overheat their home at night.
So there you have it; 10 sleep tips that can help you enjoy your nights again. Apply these simple tips and be on your way to a better sleep!
If you want more information on how to solve your sleep problems simply click on this link.
