Latest posts by alanri (see all)
- Have You Been Looking For The Perfect Baby Shower Gift? - September 24, 2011
- Sleep Secrets Demystified – Finally Get the Full Night’s Rest You Need - July 6, 2011
- The ABC’s of a Safe Night’s Sleep for Your Baby - July 2, 2011
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Sleepless nights – we’ve all been there. A night of tossing and turning is bad enough, but it’s even worse when it leaves you feeling like a zombie the next day. You wake up with little energy. You’re unable to concentrate. Every task is twice as difficult as it should be and you have little patience for anything. Regardless of your normal temperament, not getting enough sleep can negatively impact every facet of your life. So what’s the answer? Let’s start by covering where you sleep and then we’ll talk about how you sleep.
1. Your Sleep Sanctuary:
Your body is built to sleep better under certain conditions. Consider these tips to help you take advantage of your body’s natural need for a full night’s rest:
- Darkness is essential. For those who sleep during the day, black-out curtains can make all the difference.
- Keep distracting sounds to a minimum. If you live with others or in a particularly loud area, consider some type of “˜white noise’, such as a fan blowing in the background or CDs with nature sounds. These “˜white noises’ can help your body tune out distracting sounds.
- Your bed must be comfortable. Researchers have discovered that most people get the best results from a mattress that is less than 5 years old. A few signs that you might require a new mattress:
- It’s easier to fall asleep in beds other than your own.
- You experience aches, pains and/or numbness upon waking.
- There are visible signs of wear and tear on your current mattress. This can include sags and lumps.
- Your pillows should be plump. Did you know that some experts state you should replace your pillow every year? Make sure you’re using a supportive yet soft pillow that’s still in its prime.
- Sleeping with a partner can make getting a restful night’s sleep more difficult, especially if you feel every move they make. The key is to ensure you both have plenty of room.
- The temperature in the room is more important than you think. Being either too hot or too cold can make it much harder to sleep. It’s been said that the ideal temperature for your bedroom is 60-65 degrees Fahrenheit (16 – 18 degrees Celsius). I personally find that the temperature inside the bed is more important. Take a moment to consider your current bedding. Your pink zebra bedding may be cute, but will it provide you the warmth you need in the winter? Are you using cool, cotton sheets in the summer? Your bedding should reflect the seasons and help keep you at the optimal temperature.
- Avoid keeping anything work related in your bedroom. Your bedroom should be your sleep sanctuary, free of the distractions of your daily life.
- Your TV and computer can stimulate your mind, even when you’re not using them. Keep them out of the bedroom in order to avoid temptation.
2. Good Sleeping Habits Lead to Good Sleep
Your bedtime habits are just as important as the environment in which you sleep. Create a routine that helps you relax and unwind at the end of the day. These tips will help you get started.
- Set a sleep schedule and stick to it – even on weekends! It’s common for people to have a regular routine during the week, but to let it slip by the wayside during the weekends. Constantly resetting your schedule can interrupt your body’s natural sleep rhythm and make it much harder to stay on track.
- Relax your mind before sleep. You may think that watching TV or getting your last bit of work done will help you sleep, but both of these activities can actually stimulate your mind. Try some light reading, soothing music or relaxation techniques.
- Regular exercise makes a big difference, as long as you don’t exercise right before bed.
- A sleep supplement can help you fall asleep more easily. Look for an option that helps you relax but doesn’t leave you groggy in the morning. Some popular options are Chamomile, 5-Hydroxytryptophan and Valerian root.
- If lying down in your favorite sleeping position doesn’t bring you sleep within 15 minutes to a half an hour, get up. Find something relaxing to do, such as reading or meditating, and don’t return to bed until you’re tired.
- Don’t eat before bed. Especially avoid sugary, heavy or spicy foods.
- Alcohol, caffeine and nicotine can all inhibit sleep. Avoid them before bed.
- Only sleep when you’re genuinely tired.
- Naps can make it more difficult to sleep during the night. It may sometimes be necessary to take a 30 minute nap during the day; however, avoid falling into a deep and extended sleep.
3. Further Assistance:
Most people will find great benefit from the above tips. If you have followed these tips and still aren’t getting sufficient sleep, it may be time for professional help. Start by talking to your regular doctor. If they can’t help, consider organizations such as the National Sleep Foundation and/or The Better Sleep Council.
About the Author
Alan Riley publishes www.beautifulbeddingsets.com, a site which provides assistance to people who are looking for their perfect bedding combination, such as high quality Kimlor bed sets. His free time is spent with his family in Melbourne, Australia. Sailing is his favorite way to get the exercise and relaxation he needs for a full night’s rest.
