- Personal Health Information & Self-Help
Ways to Sleep Better at Night
Who doesn't love a good nights rest? I know I do, but I also know that here lately I have been having trouble with my quality of sleep. So I have launched an investigation to see in what ways I can improve my sleep. Some of these things I would take for the most common knowledge and other things I was astounded to learn. These things are ways to improve your sleep.
Keep a regular sleeping schedule
When I came across this tip, I felt it was a no brainer, then I remembered that I didn't remember the last time I had followed a good sleeping routine. Yep, I usually go to bed anywhere from 9 pm to 1 am, not what one would call a routine. Chances are if you have a routine for your sleep you will sleep better and you know you will get the proper amount your body needs. don't just jump into a new routine, if you are trying to switch it up go to bed earlier or later every day by 15 minutes until you reach your desired bedtime, and then stick with it. Also on the other end, set a wake up time for every day as well, so your body knows when its bed time and when it is go time. Another thing people may not consider when it comes to sleeping it naps. Naps are good things, most of the time, if you are trying to catch up on sleep you missed out on the night before, but don't over do them.
Better regulate your wake-sleep cycle
Your brain produces a chemical called Melatonin which helps regulate our wake-sleep cycle. This chemical is controlled my light exposure, so your brain should produce less in the day when its bright out and more in the evening when there is less light to help you sleep. However, in todays world a lot of us spend out time indoors away from natural light can make you sleepy and on the flip side at night being in from of a tv or computer can suppress our brains from making Melatonin, and making it harder for us to sleep. So during the day spend more time outside if you can, and light up as much of your day as possible. Open the curtains, or sit by a window. During the night reduce tv time, and computer time. Also, use lights with a lower wattage lower light to help you relax. These are just a few ways to help control your wake-sleep cycle.
Make a relaxing bedtime routine
Now if you have a good routine before bed it will help you relax and unwind, and you will sleep better. Your brain will recognize the signs of the unwind routine and follow procedure. Some ways to make your room more sleep friendly are to keep the noise down, if you have distractions that you have no control over try using a constant noise (like a fan) to mask the other noises. Also keep your room cool, we sleep better when it is a bit cooler than warmer, although having the room to cold won't help either. Last but not least have a comfortable place to sleep, for many this means a good bed. One where you can stretch and roll around. If you are having back or neck problems try investing in a new bed or pillow.
One last thing to consider while you are investigating your sleeping ways, is how healthy are you? a better diet has proven to help people sleep more sound, and promote better body recovery when you are off in dream land. Avoid big meals right before bed, especially fatty ones as those tend to take more energy to digest and could keep you up, also avoid spicy and acidic foods. These can be problematic as well. Avoid alcohol, caffeine, and other beverages before bed, they can greatly impact the quality of sleep you may have. do not smoke as nicotine is a stimulate and some smokers have withdrawals during sleep. Last but not leas exercise, exercise,exercise! It can make all the difference when it comes to a good nights sleep.