Do you feel tired when you get up in the morning?
Do you have trouble falling asleep or have disturbed sleep?
By applying some simple lifestyle changes and improving you daytime behaviors and routine, you can begin train your body to have a more rest full sleep. Here are a few simple guidelines that can help you achieve a better nights sleep.
1. Establish better daytime habits
-Expose yourself to sunlight soon after awakening. Your mind responds to light and the hormone (melatonin) triggers your body to wake up. This will help to regulate your body’s biological clock.
-Exercise. An average of thirty minutes of exercise can really stimulate your senses in the morning and help you sleep at night. It is not recommended that you exercise just before going to bed.
-Check iron levels. Iron deficiency may contribute to sleeping problems as it carries oxygen in the blood to the muscles and organs. Sleep requires plenty of oxygen, as it is vital for restoration of the body.
-Check with you doctor if you need an iron supplement that may help improve your sleep.
-Don’t nap. This will ensure that you are tired at bedtime. If you are absolutely tired and are unable to prevent it, sleep less than 30 minutes early in the day.
-Limit Caffeine & Nicotine. Both are stimulants and will have interfere with your ability to sleep.
-Avoid alcohol. Alcohol may act as a suppressant causing you to feel drowsy and sleepy but can also interfere with your normal sleeping patterns.
-Learn some relaxation techniques. Relaxation exercises are beneficial for the mind and body and a chance for you to unwind. Therapies such as acupuncture, aromatherapy may assist in reducing stress levels.
2. Improve your sleeping environment
-Make sure that your mattress and pillow are comfortable. Get help from a mattress and pillow expert to help you choose your mattress. It is imperative that the mattress is suitable and comfortable for both you and your sleeping partner.
-Invest in a quality quilt and comfort tops. It is a fact that we spend up to one third of our lives asleep. These items can enhance your sleep quality maintain your comfort levels whilst asleep.
-Create a peaceful environment in your bedroom. Make your bedroom a heaven for sleeping by using essential oils and low lighting. Keep it tidy and uncluttered with paper work or clothes.
-Only use your bed for sleeping. It is not recommended that you use your bed for other activities. Such distractions as watching TV, reading, listening to loud music or paying the bills should not be done in bed. Help you body to realize that it is primarily for rest and intimacy.
-Create a dark atmosphere in your bedroom. Ensure that your bedroom is dark with out illuminating light distracting you from sleeping.
Hide your clock. This may help prevent you from worrying about the time and relieve you from feeling anxious.
3. Tips for a better pre-sleep ritual
-Keep a consistent bedtime. It is important that your body have a regular routine so try to go to bed at the same time each night and wake up the same time each morning. Don’t over compensate by sleeping in as it will adjust your biological clock and make it difficult to return to your normal sleeping pattern.
-Develop bedtime ritual. This provides your body cues to rest and prepare for sleep. Such things as listening to soft music, or sipping a cup of tea can indicate that it’s bedtime.
-Take a warm bath. The muscle in your body relaxes when you take a warm bath and will help your body to rest. A decrease in temperature is also associated to falling asleep. As you get of the bath, your body temperature drops, and so, helps you to fall asleep.
-Massage. Having a light massage before bed is good for easing the tensions in your muscles. Concentrate on areas like the neck, shoulders, hands and feet.
-Don’t eat a large meal before going to bed. This will hinder your sleep as the body works harder to digest the food rather than focus on resting and restoring your body.
-Drink a warm glass of milk or a light snack. It is good to have some thing light and easily digestible in your stomach before you go to sleep. Having an empty stomach can distract you from falling asleep.
-Avoid sleeping pills. With medical advise, sleeping aids may help in some circumstances, however, it is not recommended for use for long periods of time.
4. Tips for getting back to sleep
-Get out of bed if you can’t sleep. If you find that you cant go back to sleep, try not to worry, instead, do some thing that’s relaxing or boring. Go back to bed once you are tired again.
-Don’t over stimulate. It may be a opportune time to jump on the internet or watch TV, but it will be harder to get back to sleep if you are
-Don’t expose yourself to bright light. Light will trigger a cue in your mind that it’s daytime and will stimulate you to wake up.
