Thursday, July 18, 2013

Tips For A Better Sleep At Night

If you are having a problem sleeping at night and you always get less sleep I can give you tips on how to get a better sleep @ night. I have been talking about sleep apnea and snoring for sometime and now is the time for you to get more tips on how to handle some problems that may get you tired during the day due to sleepless nights.

Here are some tips that help me sleep through the night:

  • Set the mood. Bright lights stop your body from producing its natural sleeping aid, melatonin, according to the website of Dr. Andrew Weil, the founder and director of the Arizona Center for Integrative Medicine at the University of Arizona Health Sciences Center. So, dim the lights, shut off the television and stay off the computer.
  • Keep the bedroom at a comfortable temperature. For most people, that's between 54 and 75 degrees Fahrenheit.
  • Keep a notepad next to your bed, so you can write down whatever pops into your mind when you're trying to sleep. You can worry about those things tomorrow.
  • Keep Fido out of your bed. Much like humans, pets can toss and turn during the night, keeping you from getting a good rest.
  • Just relax. Right before bed, clear your mind; take a few deep breaths and stretch. If you're feeling especially stressed, try a warm bath before bed.
  • Don't have any caffeine for about 6 hours before bed.
  • Avoid alcohol and nicotine around bedtime.

Getting in sync with your body’s natural sleep–wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is vitally important.
  • Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.
  • Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends.
  • Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days.
  • Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
  • Fight after–dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
sources:
How to sleep better tip
- See more at: livescience.com

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