Know that getting a good night’s sleep can affect every aspect of your day, including your mood and your ability to be productive. If sleepless nights are something you suffer from, then know that you don’t have to just live with them. Instead, try the following hints for getting a good night’s sleep.
- Keep the Room Perfect for Sleep
Your body will soon realize that it’s time for bed if you manage to keep your room dark, quiet and cool. This means that you should have no sounds or lights that will distract you and keep you awake. So go ahead and close your curtains and turn off any lights. (If the light happens to be outside and you cannot turn it off, consider getting a blackout eye mask, plenty of travel companies have them). If need be, ask other members of the family to keep the tv down low. If noise still bothers you, consider buying a pair of soft earplugs. Many a wife with a snoring husband can attest to just how good these can be! A cool, rather than warm, room is the best measure for a sound night’s sleep so if you have to, keep the window open or even keep on an air conditioner in the room.
- Do Exercise Early in the Day
Trying to do exercise at the end of the day is not a good idea. This will only keep you awake. By exercising early in the day you’ll actually be able to use more energy during the day and this will leave you tired out and ready to sleep at night – a great thing if you ever tend to toss and turn before finally falling asleep. An added bonus to exercising early on is that you will increase your metabolism and continue to burn calories during the day. No bad thing for anyone watching their weight. Sleep after a good workout early on will be more restful and beneficial.
- Watch What You Eat
It’s also a good idea to watch what you eat late at night. Avoid caffeinated drinks like coffee and cola and avoid eating too near bedtime as well. It can take around 7 hours for caffeine to wear off, so it’s best to drink these kind of beverages before lunchtime. A good evening snack is 3 cups of air-popped popcorn (comes in a variety of flavors) or even a fat free yogurt with a small piece of fruit. It’s a good idea to have a final snack about two hours before hitting the sack – late night eating can lead to nightmares if your digestive process is working overtime.
It goes without saying that feeling relaxed and not stressed, is a good way to bring sleep on. If you have worries during the day, try to sort them out before bedtime or if you can’t, write them down in a notebook on the side of your bed. That way they will still be there tomorrow! Take a few deep breaths and try to go round each part of your body deliberately relaxing it. Tense the muscles in your foot, for instance, then let them go. Do the same for your leg muscles and so on, all the way up and around the whole of your body. You will likely fall asleep long before you get to cover all your body. And you never know, the answer to your problem may even come to you in the form of a dream. Just look at the inventor of the sewing machine – he couldn’t work out how to do it until he dreamed he was a warrior about to be stabbed by a tribe of angry warriors carrying spears. The spear gave him the idea for an upside down needle.
- Having a Routine is Key
Your body craves routine. By going to bed at the same time and getting up at the same time, even on the weekend, your body will pretty soon know when bedtime has arrived. It will already be programmed to start feeling sleepy just as bedtime arrives. Make sure you give yourself the full 8 hours to enjoy sleep, any less and you will just feel sluggish throughout the day.
- Turn off all distractions
It might sound like an ideal way to fall asleep – letting the TV lull you to dreamworld. But it’s not a good idea. TV and computers can actually stimulate your brain and just end up keeping you awake longer. So don’t be watching TV right before you fall asleep or feel tempted to send out just one more email. Much better to read a book and do it with a soft light. You’ll be surprised how many books you can get through.
- Supplements if needed
Some supplements are actually beneficial should you still have trouble dozing off. Valerian root extract helps promote sleep as does 5-HTP, a derivative of the amino acid tryptophan which boosts seratonin levels .Seratonin is the chemical that helps you feel relaxed. Drinks that can help you sleep include chamomile tea, which promotes restful sleep.
Follow these 7 tips and pretty soon sleepless night will be a thing of the past.