Tips 10 For Better Sleep

Tips 10 for better sleep
Don’t eat or drink amounts before bedtime. Eat a light at least two hours before sleeping. If you’re prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night trips to the toilet.

*Exercise regularly. Regular physical activity especially aerobic exercise can help you fall asleep faster and make your sleep more restful. However, for some people, exercising right before bed may make getting to sleep more difficult.

•Go to bed and get up at about the same time every day even on the weekends. Sticking to a such helps reinforce your body’s sleep –wake cycle and can you fall asleep more easily at night.

•Avoid nicotine, caffeine and alcohol. These are stimulants that can keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed is dangerous. avoid caffeine for eight hours before your body planned bedtime. Your body doesn’t store caffeine, but takes many hours to eliminate the stimulant and its effects And although often believe to be a sedative, alcohol actually disrupts sleep.

•Sleep primarily at night. Daytime naps may steal hours from night slumber. Limit daytime sleep to about a half- hour and make it during mid after noon. If you work nights. Keep your window coverings closed so that sunlight. Which adjusts the body’s internal clock, doesn’t interrupt your sleep. If you have a sleep. If you have a day job and sleep at night, but still have trouble waking up, leave the window covering open and let the sunlight help awaken you.

•Choose comfortable mattress and pillow. Features of a good bed are subject and differ for each person. But make sure you have a bed that’s comfortable. If you share your bed, make sure there’s enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you.

•Star a relaxing bedtime routine. Do the same things each night to tell your body it’s time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing actives done with lowered light can help case the transition between wakefulness and sleepiness.

•Go to bed when you’re tired and turn out the lights. If you don’t fall asleep within 15 to 20 minutes, get up and do something else. Go back top bed when you’re tired. Don’t agonize over falling asleep. The stress will only prevent sleep.

•Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications he or she can make sure the pills won’t interact with your medications or with an existing medical condition. Your doctor can also help you determine the best dosage. If you do take a sleep medication. Reduce the dosage gradually when you want you want to quit and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor changing the dosage or discontinuing the pills.

•Make your bedroom cool, dark, quite and comfortable. Create a room that’s ideal for sleeping. Adjust the lighting, temperature, humidity and noise level to your preferences. Use blackout curtains, eye covers, earplugs, extra blankets, a fan or white-noise generator, a humidifier or other devices to create an environment that suits your needs.

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