Five Tips for Better Sleep
Most of us find that almost eight hours of sleep provides us with sufficient rest. At times, though, it is difficult to fall asleep. This inability to sleep readily can be due to anxiety, depression, excitement, a sleep disorder, or environmental disturbances such as a dog barking, traffic noise, and the like.
If you would like to get to sleep sooner and stay asleep longer, these tips might be able to help:
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1. Have your last heavy or major meal of the day no later than six pm. A heavy meal that is greasy or has high sugar content can make your stomach do extra work and keep you awake. If you must eat in the late evening, have a light snack of some veggies, fruit, or a little cereal and milk. This will keep your digestive from overworking when you should be sleeping.
2. Avoid stressful thought or activity before you retire. One very good way of getting stressful thoughts out of your mind is to write them in your personal diary or journal before going to bed. You can also try writing poetry, some light reading, your personal spiritual practice, or even light yoga before going to bed. All of these can help you relax and calm your body and mind.
3. Never exercise late in the evening. While it is a good idea to exercise after supper, you should do it well ahead of bedtime. Exercise elevates both core temperature and blood sugar which in turn can keep you awake hours longer. Avoid strenuous exercise within four hours of your bedtime so that you can fall asleep easily and sleep soundly.
4. Watching television at bedtime has been known to keep some people stimulated (even after the TV has been turned off) which, in turn, keeps them awake later than intended. Turn off the television long before your sleep time. Either keep the television out of the bedroom, or turn it off well before bedtime. Focus instead on activities that promote quality sleep.
5. Avoid consuming beverages that contain caffeine after four p.m. Caffeine excites and stimulates your nervous system for up to twelve hours. Therefore, avoid all caffeine-containing foods and beverages like tea, coffee, and chocolate before bedtime. Foods with high sugar content can also keep you awake. Instead, have snacks that promote sleep like a warm glass of milk. This can help relax and prepare you for sleep.
Activities like reading or listening to music before sleeping can improve the ease and quality of your sleep. Cuddling a special someone can help, too!
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