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- Self-Help for Sleep Issues & Sleeplessness
Having Trouble Sleeping? Want Better Sleep?
7 Top Tips For "Better Sleep"
We all could benefit from a full restful night's sleep. After all, getting enough sleep not only helps you feel more alert and accomplish more each day, it also helps you stay healthy, happy, and can even help you lose weight.
If you're having trouble sleeping on a regular basis or . . . you simply want to improve the quality of rest you get, here are seven tips to help you get the Zzzzzz you deserve:
Better Sleep Tip #1: Engage In An Exercise Activity... Regularly
We all know that regular exercise will make you healthier, but did you know it will also help you sleep better? When you exercise, you tire your body out more and make it more prepared for rest. Plus, exercise will help you lose weight which can reduce snoring and disorders like sleep apnea.
Ideally exercise should be done several hours before bedtime. If you exercise too late, your body will still be wound up when the time comes to go to bed.
Better Sleep Tip #2: Avoid Stimulants & Alcohol
Stimulants like coffee or soda, even if ingested earlier in the day, could have lingering effects. It may be hard in the beginning, but when you're getting the proper amount of sleep, you won't really need that pick-me-up in the morning.
While alcohol is a depressant, it can disrupt your natural sleep cycle. Plus, many people have a bounce-back effect and find themselves waking up in the middle of the night and not being able to go back to sleep.
Also watch what you eat in the evening. Sugar and chocolate are two of the worst things for those who have trouble sleeping. If you really need a snack before turning in, try something that contains complex carbohydrates and magnesium. These two nutrients promote sleep.
Better Sleep Tip #3: Learn How to RELAX
Many of us try to go straight from our daily lives to bed and our bodies just can't switch off. Try adding some unwinding before you go to bed. Listen to music or do something else that calms you. Many people benefit from specific relaxation techniques like yoga or meditation.
I'm floating...I'm floating...I'm floating on a bed of clouds... f-l-o-a-t-i-n-g...
Better Sleep Tip #4: Set A Sleep Schedule for Yourself
For the best quality sleep, it's recommended that you go to bed and wake up at the same time every day. This not only helps you fall asleep faster, you'll also be getting better amounts of the right kind of sleep, so you'll wake up feeling even more rested.
Better Sleep Tip #5: Keep Your "Sleep Space" Just for Sleeping
If your bedroom is also where you watch TV, read, play games and do other activities, your brain will associate it with those activities and not with sleeping. Your bedroom should not have any distracting objects and should only be used for
sleep. That way your body knows that when you go to bed, it's time to rest.
For Those Who Live In Small Spaces . . .
This better sleep tip may be easier said than done for the many folks who live in studios or dorm rooms. But it's worth attempting to create a distraction-free space wherever you lay down. Example: Maybe a folding screen that separates your view from the rest of the room.
Did You Know
... it's easier to sleep with an empty bladder?
So avoid drinking much water for an hour or two before you hit the sack.
Better Sleep Tip #6: Try Natural Sleep Aids
As you may know, herbal remedies have long been used to help people with sleep issues. If you've tried some of the above-mentioned sleep tips and you're still having trouble sleeping, certain herbs can help you relax, fall asleep and stay asleep. Some of the most popular sleep-promoting herbs are:
- Chamomile: Chamomile tea is a popular sleep aid that can be used for adults and children.
- Hops: The Hops plant contains flavonoids, chalcones and alpha acids that promote sleep.
- Lavender: It is said that Lavender is a great natural way to soothe yourself to sleep. You can put some fresh lavender in your pillow, or even buy a pillow or pillowcase woven from it. The gentle scent of the fabric can lull you to sleep . . . (yawn).
- Valerian: If you're looking for something a bit stronger, valerian root is commonly used to help people sleep. This herb has been used for generations as a remedy for anxiety and insomnia. It is available over-the-counter in pill form in some countries. You can also use the root of the Valerian plant to make a tea.
Better Sleep Tip #7: Speak To Your Doctor
If you’ve tried just about everything and still can’t rest, see your doctor. He or she can prescibe a sleep aid to help you sleep, they can also make sure your sleeping problems are not a symptom of a bigger issue.
The Sleep Book - A Classic by Dr. Seuss
For folks of all ages, this classic Seuss has worked for my son . . . and for me!
"The news Just came in From the Country of Keck That a very small bug By the name of Van Vleck Is yawning so wide...you could look down his neck"