Tips To A Better Nights Sleep
You lay in bed, a toss here, a turn there… dang it! Why are you still up? How and the heck are you going to catch those much-needed ZZZZ’s? You can’t keep walking around during the day not alert, yesterday you almost got hit by a bus! (it was a close one alright!) You’re tired of being tired and well, looking tired… You could star in a zombie role and not even need the gross make up to make you look scary, you say to yourself, looking in the mirror at your dark circles, dull this, crap that… (you are your own worst critic though… you’re still beautiful, I swear!) Well there are some EASY tricks I will share with you to have you sleeping like a comfy old fart on a reclining chair, check it out…
Sleeping Is Awesome, Try These Tricks To Get A Great Sleep
You can thank me later!
- No Napping (if you absolutely NEED to, than no more than 20 minutes!) You’re sleeping schedule is all messed up… I can’t sleep at night, so I’m tired during the day, why I think a nice nap will do me some good! NO! Stay up during the day, fight the urge and then crash at night. Try talking to a friend on the phone when you want to sleep, or take a cold shower (yuck, I hate those, but it’ll work!) OR take a short walk. (not caffeine though!)
- Put all the electronics away! Shut them down, keep them out of the room if possible. The blue soft light actually effects your sleep, so turn off the TV, computer, and anything else acting like a night-light.
- Do you suffer from ‘I need to look at the clock every now and then?!’ Don’t do it people! don’t wake up and look at the time, it’ll only get your mind to turn into a ticking worry of all that needs to get done and how much sleep you’re lacking or ‘oh crap’ I have to get up in 2 hours, how do I get back to sleep type feeling. Try turning the clock away from your bedside.
- Try a body pillow or leg pillow for those aches and pains. Your lower back may not hurt enough to wake you up, but mild pain can disturb the deep, restful stages of sleep. Put a pillow between your legs to align your hips better and stress your lower back less. Do you sleep on your back? Tuck a pillow under your knees to ease pain. WebMD
- Get a good pillow. To support the natural curve of your neck when you’re resting on your back, get a medium-sized pillow (you know like the book Goldilocks and the Three Bears, she was looking for ‘not too soft, not too hard, but JUST right! Go ahead and do the same, test out a few pillows). Do you sleep on your side? Line your nose up with the center of your body. Don’t snooze on your stomach. It twists your neck. Also, use good posture before bed, don’t crane your neck to watch TV. WebMD
- Seal your mattress from the things that crawl at night! bedbugs, dust mites, mold, etc… those things can make you sneeze or itch your cute button nose.
- Only Sleep and have Sex in bed (heck yah!) Avoid watching TV, surfing the net, arguing with your lovely spouse, you know that kind of stuff! Keep it a dreamland oasis!
- Temperature check! A best nights sleep is between 68-72 degrees!
- Stick with a bedtime schedule. Go to bed and wake up around the same time everyday!
- Stay away from caffeine after the noon hour. (caffeine can be found in both food and drinks, so be like a detective and investigate!)
- Workout in the morning or day, but No-No to the nighttime! Exercising at night can boost your energy right before bed, causing you to stay up. (although sex is an exercise and I’m not giving that up at night, muah ha ha! Hi to my family, sorry you had to read that, but let’s face it, we all feel this way, right?!)
- Eat right at dinnertime and for snacking an hour before bed. Don’t eat heavy foods and big meals too late. They overload your digestive system, which affects how well you sleep. (for snacking try cereal with milk or crackers and cheese instead of pie, cake, chicken).
- Lay off the alcohol at night. Alcohol can make you sleepy at bedtime, but beware. After its initial effects wear off, it will make you wake up more often overnight. WebMD
- Don’t Drink anything 2 hours before bedtime. Who gets up in the middle of the night to pee (are you raising your hand?) I’m guilty of this too sometimes… (like tonight I will probably walk half asleep to the bathroom praying I don’t trip, stub a toe, or walk into the wall as I think ‘why did I drink that big glass of water right before bed?!’)
- Dim the lights throughout your home to set the bedtime tone... do this 2-3 hours before heading to bed. Lower light levels signal your brain to make melatonin, the hormone that brings on sleep.
- Combat snoring, click here to find out how!
- The only noise that is acceptable during sleep is ‘White Noise.’ pull out that soothing fan or white noise app/cd you have and drift off into your wonderful dream state.
- Don’t smoke (and there goes every smoker rolling their eyes!) I know, I know, you’re tired of hearing people tell you to quit… so I’ll tell you what I tell my kids ‘if you don’t want to hear me tell you this again and again, then just stop the behavior!’ Okay, now I’ve upset you! sorry smoker! but I must say Nicotine is a stimulant, just like caffeine. Tobacco can keep you from falling asleep and make insomnia worse. WebMD
- Get your pet their OWN bed, they should not be in yours! A cat’s or a dog’s night time moves can cut your sleep short. They can also bring allergy triggers like fleas, fur, dander, and pollen into your bed.
- Go to bed with an empty/content mind. Worries are to be kept outside of the bedroom! Put aside any work, touchy discussions, or complicated decisions 2 to 3 hours before bed. It takes time to turn off the “noise” of the day. If you’ve still got a lot on your mind, jot it down and let go for the night. Then, about an hour before you hit the sack, read something calming, meditate, listen to quiet music, or take a warm bath. WebMD
- Do NOT rely on sleeping pills… they will form an unhealthy dependency on them and turn you into an addict!
- Know when to seek professional help. Let him/her know if your sleeplessness lasts for a month or more. She can check to see if a health condition — such as acid reflux, arthritis, asthma, or depression — or a medicine you take is part of the problem. WebMD
Did you get all of that? I hope this information was insightful and will help you get a better nights sleep. Sleep is so important, it really is, so please try these tips out and talk to a Doctor if you just can’t get a good nights rest. I don’t want you missing out on life because you’re too tired!
Take care and catch those ZZZ’s tonight!
1st photo by: the guardian.com
2nd photo by: skipprichard.com