Use these 10 tips to get a good night sleep and avoid the health compromising pitfalls of insomnia and poor quality sleep.
Regular exercise can play a big part in promoting healthy sleep patterns. With exercise, the more the better but even as little as a fifteen minute walk can do you a world of good when bedtime arrives.
Even though alcohol may make you feel sleepy at first, it will frequently disrupt sleep later in the night. Alcohol may also exacerbate acid reflux which may contribute to waking up during the night.
3. Donâ€™t Eat Before Bed
You shouldnâ€™t got sleep starving or full. If you eat dinner early or tend to get hungry before bed, have a small, healthful snack at least an hour before sleep. Lean protein rich snacks are best and should be around 100-250 calories. Perhaps a small portion of oatmeal, a banana, a few ounces of turkey or other healthy alternatives
4. Try a Warm Shower or Bath
A nice shower or bath can relax you and release tension from your muscles. Especially if you suffer from the discomforts of health issues such as arthritis or restless leg syndrome, minimising these distracting aches and pains can help you fall asleep faster.
Keeping a consistent sleep schedule, even on the weekends, reinforces your bodyâ€™s sleep-wake cycle. Of course, this doesnâ€™t mean you canâ€™t hit the town on the now and then but for the best quality sleep, you should keep your wake and sleep routine as consistent as possible.
Though we all love our devices, they are not conducive to a good nightâ€™s rest. So shut off the phone and computer. At least a half an hour before bed, you should say goodnight to both Facebook and the television. Quiet activities like reading will put your body in a state ready for rest.
Donâ€™t knock it until you try it. Even just a simple ten minute body scan meditation can significantly impact your sleep. Even though we suggest you unplug, there are several free or low cost meditation apps available for your phone which can help assist you in initial meditation practice. Once you learn the basics, you can go it alone.
A comfortable bed is a subjective experience but you should have a bed that feels good to you. A quality mattress and pillows are a must when it comes to a good nightâ€™s rest. Likewise, bedding should be inviting and comfortable. As far as room temperature goes, a cooler temperature is ideal for sleep. For the best quality rest, kids and pets should sleep in their own space.
While napping can be hugely beneficial, if you are having night sleep difficulties, it is better to eschew any napping until your evening sleep is back on track. If you are tired and feel like you must nap, limit it to a twenty minute â€œpower napâ€ to recharge your batteries a bit but minimally interfere with your regular sleep.
The stimulating effects of caffeine can take hours to wear off and will wreak havoc with your sleep. If you cannot eliminate caffeine altogether, aim to consume nothing caffeinated after 2pm to insure you get quality sleep.