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Do you have a hard time sleeping? Do you feel as if you
simply aren’t getting enough rest? We have some simple
tips that could help you get the zzz’s your body needs.
Counting sheep may help some, but it’s probably not your
best option. First, adjust the temperature in your
bedroom. The cooler the temperature, the better you’ll
sleep. It’s difficult to fall asleep when you’re hot.
Keep the room dark by closing your blinds or curtains. You
may even want to invest in an eye mask to block out all the
light. Your bed should be extremely comfortable and offer
you good back support. If you find your bed to be too hard
or too soft, you could have trouble falling asleep and you
could wake-up with a backache. If you live in a noisy
area, try earplugs. Sometimes simply turning on a fan or
soft music can help. Try to relax… meditate… anything to
keep your mind off daily worries. Sometimes herbal tea (no
caffeine) made from chamomile, passion flower, and valerian
can help you relax. And try to go to bed at the same time
each night. Getting into a routine will help you fall
asleep faster so you can get the appropriate amount of
rest.
Now for the things you should avoid if you want to get a
good night’s sleep. Caffeine is a definite no-no. Avoid
coffee, tea, and soft drinks after lunch and don’t consume
caffeinated beverages within four hours of bedtime. Avoid
that desire to eat before bed as well. A large meal within
three hours of hitting the hay could keep you up at night.
If you have to grab a snack try a banana, yogurt, or warm
milk. But don’t drink too much or you’ll have to get up to
go to the bathroom. You need to stay positive and that
means avoid watching or listening to the evening news right
before bed. Traumatic events portrayed on the news could
keep your mind alert and make you restless. While you may
want to reach for a glass of wine to relax… stifle that
desire. A nightcap will interfere with your sleep cycles
and make your night less restful.
Some things in moderation can also help improve your
sleeping habits. A short nap, no more than 30 minutes can
be invigorating. If you sleep any longer you’re likely to
disturb that night’s sleep. Exercise is great, but if you
do too much before bedtime you may find it hard to fall
asleep. A brisk walk after dinner though can be relaxing.
If these tips don’t help or you find yourself repeatedly
having difficulty sleeping, you may want to see your
doctor. You may suffer from a sleep disorder and require
medical treatment, surgery, or medication.
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