Learn to Get a Better Night's Sleep
Learn to Get a Better Night's Sleep
Learn to Get a Better Night's Sleep
Tip # 1: Wind down at least an hour beforehand.
Our everyday lives include stimuli that stresses us and makes us tense, keeping us awake at night. Therefore, it's an excellent idea to relax and wind down each evening prior to sleep - both mentally and physically.
By calming ourselves, we slide our level of consciousness gradually from 'beta-brainwave' waking state to 'alpha-brainwave' day-dreaming state. The deeper our state, the more easily we can fall asleep. As time progresses and we continue to act on our nightly 'wind down' ritual, we condition our mind and body to understand that sleep is near.
There are a number of activities that could be done before going to sleep to wind down. Experiencing an activity and an environment both calm and relaxing will do the trick. Some suggested activities are:
- Reading
- Meditation
- Massage
Be sure to dim the lights in your room as that causes a physiological response in the brain to produce melatonin - the chemical responsible for regulating sleep patterns and inducing sleepiness.
Tip # 2: Eat a light dinner
By eating a light dinner you will reduce digestion during sleep. This will not only remove the disturbance that digestion can cause whilst attempting to sleep, but also allow the person to wake up feeling more rested.
The digestive process takes up a lot of energy to perform. Eating lightly reduces the amount of digestion required, hence conserving energy and allowing the person to require less rest to wake up feeling fresh.
A low-protein and low-fat meal will do the trick. Reducing meat, processed and cooked food intake will all contribute towards a light meal.
The most ideal meal to eat is a raw food. A great suggestion would be a mixed salad.
Tip # 3: Create ideal sleeping conditions
It's difficult to sleep when people are talking to you and the light is on! Therefore, ensure the area in which you rest is conductive to sleep. Many things count towards creating an ideal sleeping quarters:
- Dark room
- Comfortable temperature
- Proper neck and back support from the pillow and bed respectively
- Comfortable bedding and clothing
- Quietness
Checklist off each of these before you go to sleep and you shall sleep more soundly!
Tip # 4: Exercise during the day
In a sense, by exercising, you are regulating your sleeping patterns. It typically alters your day such that 'day-time equals awake and alert' and 'night-time equals asleep and dullness'.
Simply walking or jogging for 30 to 60-minutes per day is adequate. Increasing the intensity the exercise, such as walking faster or lifting heavier, will improve the effectiveness in relation to sleeping better.
As a result of exercising, you'll find you're more productive throughout your day as your brain is oxygenated and your body is flooding with positive hormones. You'll feel wonderful as you dance away the day rich in energy. When it comes to night-time, you'll naturally become sleep and your body will pull you towards bed to rest. Throw away those sleeping pills and forget the specialized 2-hour, pre-sleep rituals - your lights are already out!
Tip # 5: Reduce sugar and caffeine intake
Both sugar and caffeine are insomnia in eatable and drinkable form! You do NOT want to consume either of these at least 8-hours prior to falling asleep. They both stimulate the brain and make it very difficult to fall asleep, not to mention they interfere with the quality of sleep as they prevent you from entering deeper states.
There you have it. Getting a better night's sleep is all about understanding your body and the environment and how you can manipulate these two to better suit your desired goal - better sleep.
A quick summary of the above tips: 1) wind down, 2) eat lightly, 3) ideal sleeping conditions, 4) exercise, 5) reduce sugar/caffeine.
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