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| Friday, December 29, 2006 |
| 7 Tips for a Better Night's Sleep |
Test your sleep IQ…
If you don’t sleep comfortably through the night, you’ll have a hard time waking up. Being groggy and cranky is not the ideal way to start out a brand new day full of possibilities. And even if you aim for eight full hours of sleep every night, you’re not guaranteed a restful night. So if you find that you wake up at odd hours of the night or constantly toss and turn during sleep, you could really use a better night’s sleep. Plus:
Dark, Quiet & Cool
The three fundamentals of a great night’s sleep are dark, quiet and cool.
To create a dark, quiet environment and get rid of distracting lights and sounds:
Shut all the curtains or blinds in your bedroom, and turn off the night light (you’re an adult now.)
If other family members are going to be staying up later than you and keeping the lights or television on, keep your door closed and ask them not to bother you once you’re in bed.
Open your window (as long as it’s quiet outside) or keep the fan or air conditioner on to keep a comfortably cool temperature in the room.
Achieving a dark, quiet and cool room will help your body realize it’s time for bed. It will also help you stay asleep longer.
Early Exercise
If you’re restless in the evening and can’t wind down by the time you climb into bed, it could be because you’re not using up enough energy during the day.
Believe it or not, exercising early on in the day helps you better utilize your energy stores during the day. It also boosts your metabolism and helps you think more clearly. Better yet, the old restless, agitated feeling you used to experience at night will be replaced by the need to rest your tired body and mind. By the end of a day that began with exercise, you'll be so exhausted that you won’t want to wait to hit the sack.
Food Police
Watch what you eat! Are you eating or drinking caffeinated foods late in the day? Do you eat too close to bedtime? Caffeine’s effects can last for up to seven hours, so lay off the caffeine after noon to ensure that any caffeine left in your system will be used up by the time you’re ready to lie down.
This includes coffee, chocolate and soda, which means that you may have to adjust your evening snack to something healthier, like fruit or popcorn, which is a win-win situation for your waistline.
Also, stop eating at least two hours before you go to bed. The digestive process can disrupt your sleep cycle and may even trigger strange dreams and nightmares.
Stress Less
Do the day’s events run through your head non-stop when all you want to do is shut off your mind and drift off to sleep? Letting stress get the better of you during the day can affect your sleep cycle, making a bad problem worse. Stress is also linked to countless diseases and a weakened immune system. For ideas on how to lower your stress levels, check out Learn How to Deal with Stress Effectively.
Get into a Routine
Think about how your heart beats – it’s a steady rhythm: bah-boom, bah-boom, bah-boom. Well your body craves routine too, particularly during the sleep cycle.
If you’re having a difficult time getting a full eight hours of sleep every night, set yourself some boundaries. If your bedtime is 10 p.m., and it takes you 30 minutes to fall asleep, set your alarm for 6:30 a.m. You’ll not only ensure that you will be getting a full eight hours of sleep every night, you’ll also give your body the routine it needs. And you’ll be able to tell when this routine becomes familiar to your body: You’ll be
sleepy by 10 p.m. every night.
you’re actually prolonging the time between crawling into bed and actually falling asleep. And if you’re not asleep, it doesn’t count as sleep time. TV also captivates the mind and the imagination, stimulating your brain with vibrant colors and sounds and keeping you awake longer. It can also affect the types of dreams you have.
If you really need some entertainment before bed, read a book under a soft light, which is sure to send you dozing in no time at all.
you’re actually prolonging the time between crawling into bed and actually falling asleep. And if you’re not asleep, it doesn’t count as sleep time. TV also captivates the mind and the imagination, stimulating your brain with vibrant colors and sounds and keeping you awake longer. It can also affect the types of dreams you have.
If you really need some entertainment before bed, read a book under a soft light, which is sure to send you dozing in no time at all.
Reference :
By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer |
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| 6 Comments: |
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Hi, Writer. Thank you so much for this article.
This is the first time i heard about " sleeping IQ", maybe you can give me the explanation about it, i will thank you for that.
i have my own experience about sleeping, i am a late night sleeper and i like to sleep just for 3-5 hours a day. Through your article i know that is a bad habit. but, i live my life every day like that. other author said that i will destroy my liver if i go to bed late. is that true ? how many years (maybe) this condition will appear on me? i am really scared about it.
Thank you.
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thank you so much, great your article.
look my web about health https://www.idnrepublika.com/
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Wonderful!! this is really one of the most beneficial blogs I’ve ever browsed on this subject. I am very glad to read such a great blog and thank you for sharing this good info with us.Keep posting stuff like this.
Nanda Diagnosis
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