7 Tips To Help You Get More Sleep
Feeling moody lately? It could be because you're having trouble sleeping. Pressures at work and house chores that never seem to get done can make it difficult to get a good night's shut-eye. Toss in unexpected but urgent concerns such as unpaid bills, a sick child or two, relationship issues, or the possibility of getting laid off and sleep may be even harder to come by.
The good news is that you can create an environment that will help you sleep. Try these tips the next time you're having trouble sleeping, and see if they help you get a restful night.
1. Exercise regularly. Physical activity, particularly aerobic exercise, helps you sleep faster and longer. Do it regularly, but avoid doing it before bedtime. Some people have trouble sleeping if they engage in strenuous activity hours before bedtime.
2. Avoid alcohol, caffeine, and nicotine in the evening. All three are stimulants that can keep you up all night. Caffeine, in particular, should be avoided eight hours before your sleeping time. While it's true your body does not store caffeine, it can take your body many hours to get rid of the stimulant and its unwanted effects. The same holds true for alcohol. Many mistakenly believe it to be a sedative. Alcohol actually disturbs sleep, so think long and hard before you order that third or fourth glass of booze.
3. Reduce daytime napping. Sure, you feel invigorated after taking several naps during the day. But the truth is, daytime napping takes away hours from your nighttime slumber. Limit daytime naps to half an hour, and try to take it only during the mid-afternoon.
4. Drink more liquids. Incorporate fresh juices and more water in your diet. Good hydration will help you sleep better.
5. Drink warm milk. That drinking milk just before bedtime helps you fall asleep is not only an old wife's tale. There is science behind it. Milk contains a substance that acts as a natural sedative. It increases your sense of well-being, soothes your nerves, and puts you in the mood for sleep.
6. Don't drink or eat large amounts just before your bedtime. Either make dinner a light one or eat two hours before you sleep. If you suffer heartburn, avoid fatty or spicy dishes. These can trigger your heartburn and get in the way of sleep. Also, limit your liquid intake. If you drink too much, you could wake up repeatedly for a trip to the toilet.
7. Stick to a schedule. Try going to bed and getting up at the same time daily. Do this even on weekends. Sticking to a schedule helps because it reinforces a sleep-wake routine that your body will learn to follow eventually.
We've all had nights when we have trouble sleeping. However, if this happens to you on a regular basis, you might have a sleep disorder. Learn more about your condition. Once you identify why you have trouble sleeping, you can start looking for remedies to get you back on track to a great night's sleep.
The good news is that you can create an environment that will help you sleep. Try these tips the next time you're having trouble sleeping, and see if they help you get a restful night.
1. Exercise regularly. Physical activity, particularly aerobic exercise, helps you sleep faster and longer. Do it regularly, but avoid doing it before bedtime. Some people have trouble sleeping if they engage in strenuous activity hours before bedtime.
2. Avoid alcohol, caffeine, and nicotine in the evening. All three are stimulants that can keep you up all night. Caffeine, in particular, should be avoided eight hours before your sleeping time. While it's true your body does not store caffeine, it can take your body many hours to get rid of the stimulant and its unwanted effects. The same holds true for alcohol. Many mistakenly believe it to be a sedative. Alcohol actually disturbs sleep, so think long and hard before you order that third or fourth glass of booze.
3. Reduce daytime napping. Sure, you feel invigorated after taking several naps during the day. But the truth is, daytime napping takes away hours from your nighttime slumber. Limit daytime naps to half an hour, and try to take it only during the mid-afternoon.
4. Drink more liquids. Incorporate fresh juices and more water in your diet. Good hydration will help you sleep better.
5. Drink warm milk. That drinking milk just before bedtime helps you fall asleep is not only an old wife's tale. There is science behind it. Milk contains a substance that acts as a natural sedative. It increases your sense of well-being, soothes your nerves, and puts you in the mood for sleep.
6. Don't drink or eat large amounts just before your bedtime. Either make dinner a light one or eat two hours before you sleep. If you suffer heartburn, avoid fatty or spicy dishes. These can trigger your heartburn and get in the way of sleep. Also, limit your liquid intake. If you drink too much, you could wake up repeatedly for a trip to the toilet.
7. Stick to a schedule. Try going to bed and getting up at the same time daily. Do this even on weekends. Sticking to a schedule helps because it reinforces a sleep-wake routine that your body will learn to follow eventually.
We've all had nights when we have trouble sleeping. However, if this happens to you on a regular basis, you might have a sleep disorder. Learn more about your condition. Once you identify why you have trouble sleeping, you can start looking for remedies to get you back on track to a great night's sleep.