 As our stress levels are up and financial difficulties make life a little bit more complicated, it is more important than ever that we take extra good care of our health. Sleep is one of the most important aspects of our good health and the sad truth is, we don't get enough of it. From our running thoughts to our chaotic schedules, most people don't truly make the time to go to sleep and ensure they get enough Z's.
Here are some tips to stay on track and get into the habit of sleeping the right way to help keep your mind and your body in great shape. Remember that sleep costs nothing so you certainly can afford to do it.
Quality Counts
You might seem to get a lot of sleep but are you getting a good sleep? Ask any new mom what sleep is and they may be temporarily at a loss for words. Gettting up several times a night and interrupting the deep cycle of sleep you need does not qualify as a good sleep. Adults typically need between 7 and 9 hours of uninterrupted sleep each night. You can tell you are not getting enough sleep if you can not get up with the alarm each morning.
Get Regular
If you tend to go to bed at different times each night, you can seriously mess up a good cycle of sleep. Start going to bed the same time each night and get up at the same time each morning to help synch your body clock. You might need to experiment with the optimum times for you to go to bed. When you feel sleepy, it's time to hit the hay. If you still feel tired in the morning, start unwinding 30 minutes earlier the next night and see how you feel the next day.
Open The Shades
Studies show that you can have a better morning if you let natural bright light into your room when you wake up. The light will help you to get going faster and remarkably help you fall asleep better at night.
Avoid the Caffeine
Stimulants like cigarettes, chocolate, soda, and tea will only get your heart pumping. Alcohol can also disturb sleep. In order to obtain the optimum level of deep sleep, you need to stop eating/drinking/smoking several hours before going to bed, otherwise you can look forward to waking up throughout the night or not ever falling into a deep enough sleep that proves refreshing.
Keep the Bed In Bedroom
If you tend to do other things in the bedroom like watching television or working, you will likely not be able to wind down in time to get a full nights sleep. Keep your bedroom lights low and the tv off before climbing into bed.
Keep the Belly Full
Eating a light, healthy snack will help keep you full and help you fall asleep instead of laying down on an empty stomach. Avoid having heavy snacks or meals that will make you feel overfilled.
Stop Looking at the Clock
On the nights you find that you can't sleep, don't stress out or stare at the clock. It will only increase your anxiety about sleeping, causing you to not be able to fall asleep. Face the clock away from you and if you still can't fall asleep, get out of bed and read until you get sleepy.
Extended Concerns
If you continue to experience serious sleep issues, don't hesitate to see a doctor. If you spouse tells you that you have been snoring or unusually restless, it may be a sign of a sleep disorder, which should be ruled out as soon as possible. |
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