- Personal Health Information & Self-Help
Go To Sleep With These Tips
Remember when your parents told you to go to sleep? Probably because you were making too much noise and you were wound up from some late night sugary snack or from drinking a coke too late. Not much has changed when it comes to sleep disorders whether induced by food and drink intake or other bad habits.
Of course there are other reasons we cannot go to sleep and most of them are curable by implementing simple rules into our life and making healthy decisions and creating long term good habits that will have us getting that rem sleep we so badly need to function at work and play.
It's really a domino effect when it comes to sleep disorders and can be attributed on how we view our daily transactions in life. Family, Work and Bills can overwhelm us and create anxiety that we try to self medicate with food, alcohol, spending money we do not have, and of course drugs (prescription or otherwise). By the way we handle this stress we can pretty much dictate how much quality rest and sleep we actually receive per night.
Sleep Like A Baby
Go To Sleep The Proper Diet
Actually it's what you want to avoid before it's time to turn in for the evening - Of course after working your normal eight or twelve hour day you want to treat yourself for your work with your favorite food and snacks. A big bowl of ice cream while watching the late news is going to be a big no-no and any other food that is loaded with carbohydrates and sugar will help you stay awake longer and should probably not be eaten after about 4-5 PM. It's hard to stick to preventing this from happening because you might not even get home until after then and you want your treat!
Changing your perception of what a "Treat" is going a long way to help you get the sleep you need to function on a daily basis. If you are going to partake in processed foods that contain high amounts of the aforementioned then do it early in the day so your body can process it and get back to normal for the evening. Or if you can just lay off of them until the weekend - that will be better.
Other products to avoid: caffeine, cigarettes, and alcohol - Of course coffee and cokes are going to keep us up and wired and with the advent of energy drinks that pack the equivalent of a pot of coffee in a 12 ounce soda can. I see young adults and teens drinking these late at night and wonder if they fall asleep about the time the sun is coming up the next morning.
Cigarettes contain nicotine and this is a huge stimulant and combined with coffee is going to guarantee you no sleep for a while anyway. Nicotine addition needs to be fed so when your body starts craving this substance it will wake you up from your slumber to get it's fix. Smokers have a habit and will smoke any where from every 15 minutes to once hour and saying no smoking after 4 PM is going to be almost if not impossible for any tobacco user. So the only way here is going to be complete smoking cessation.
Alcohol is a depressant and will help you go to sleep but it's not a restful sleep because when you wake up you will feel tired like you never went to sleep and irritable from being tired. Try to limit your intake to a glass of red-wine (which I hear is good for your heart). If you are having two to five cocktails per evening and more on the weekend - you are not necessarily an alcoholic but just a heavy drinker but this will always leave you in a state of fatigue and restlessness. If you can cut it out of your nightly diet then please do so.
Excercise To Go To Sleep
If you are on your feet all day at work and your dogs are barking all you really want to do is throw yourself in to your recliner, flip on the television and relax. Thinking you received all the physical fitness you needed from standing and walking. The problem with this is that it's really not exercise because we stop and start so often you are not getting a "cardio workout" that you need that's why you see 350 pound nurses in a hospital - they are in a very cold air conditioned environment and walk from room to room but it's just short bursts that do not count towards physical fitness.
We essentially need to wear ourselves out to go to sleep - so sustained walking like one hour at a brisk pace (about 3 miles) - or doing the same on a treadmill with the A/C set to about 80 degrees will help you fall asleep without hesitation when it's time to rest for the night. I am not saying to join a gym (never cared for atmosphere or the crazy contracts you have to sign). But just be active for at least one hour without stopping - Riding a bicycle, swimming (the best), joining a softball team, mowing the lawn and trimming the hedges. Just fill at least one hour each evening with physical stress that will help not have to count those smelly sheep and allow you to go to sleep.