subject: Derek Elliott - Guide for getting peaceful Night's Sleep [print this page] Derek Elliott - Guide for getting peaceful Night's Sleep
Sun Village Resorts: Our body is wonderful and complicated machines. Because of their complexity we must take care of them just as you would your vehicle but only better. Of course we all know that a proper diet and exercise will keep your body in tip-top shape but what many will neglect is sleep. Yes, sleep is an important component to keeping your body and mind refreshed. If you feel sluggish in the morning with lack of energy to face a new day, chances are you are not getting enough sleep. The following sleep tips will assist you to optimize your nightly rest, minimize insomnia, and lay the foundation for allday energy and peak performance.
Keep a regular sleep schedule:
Set a regular bedtime: Go to bed at the same time every night. Choose a time when you normally feel exhausted, so that you don't toss and turn. Don't give out this routine on weekends when it may be tempting to stay up late.
Wake up at the same time every day: If you're getting adequate sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular waketime even on weekends.
Nap to make up for lost sleep: If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleepwake rhythm, which often backfires in insomnia and throws you off for days.
Fight afterdinner drowsiness: If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildl y stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
Make your bedroom more sleep friendly:
Keep noise down: People differ in their sensitivity to noise, but as a general rule, you'll sleep better when your bedroom is quiet. Even if you've learned to sleep through certain noises, such as the wail of sirens or the roar of a passing airplane, sleep studies show that these sounds still disrupt sleep. If you can't obviate the noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise.
Keep your room dark and cool: While you go to sleep, make sure that your environment is dark. Even dim lightsespecially those from TV or computer screenscan confuse the body clock. Heavy curtains or shades can help block light from windows, or you can try an eye mask to cover your eyes. The temperature of your bedroom also affects sleep. A bedroom that is too hot or too cold can interfere with quality sleep.
Make sure your bed is comfortable: You should have enough room to stretch and turn comfortably. Make sure there is also enough room for your bedmate. Your mattress and bedding are also important. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow. Try out with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more support.
Create a relaxing bedtime routine:
Turn off your television: Many people use the television to fall asleep or relax at the end of the day. You may even have a television in your bedroom. However, actually television will stimulate your mind, rather than relaxing it. You may be so used to falling asleep to the TV that you have trouble without it for the first few nights. If you find you miss the noise, try soft music or a fan. If your favorite show is on late at night, record it for viewing earlier in the day.
Nearly everyone has occasional sleepless nights. But if you have trouble sleeping on a regular or frequent basis, see your doctor. You might have a sleep disorder, such as obstructive sleep apnea or restless legs syndrome. Identifying and addressing the cause of your sleep disturbance can help get you back on the road to a good night's sleep.
