- 6 Steps to better night sleep
suggest that most people need between seven and nine
hours of sleep each night but that doesn't apply to
everyone. Some people only require six hours while
those who are more active or have an illness may require
how do you know if you are getting enough quality
who are sleep deprived often look the part. Dark circles
and the "sleepy" look are common, but they
also can have unpredictable moods, drowsiness during
the day, have difficulty concentrating, weak immune
systems and recover poorly from injury. Sounding a
little too familiar?
fact, poor sleep has been found to impair the ability
to perform tasks involving memory, learning and logical
reasoning. This may contribute to mistakes or unfulfilled
potential at school or on the job as well as strained
relationships at home. Even more disturbing, inadequate
amounts of sleep have been linked to an increased
risk of diabetes, high blood pressure, weight gain,
obesity, heart disease and depression, to name just
what if you go to bed early, have every intention
on logging in your seven to nine hours but only to
lie awake watching the clock...eyes wide open? Well,
there are several simple adjustments you can make
to stack the cards in favor of a better night's sleep.
Avoid watching TV before bed...especially
in bed! The bed should be reserved for
two things...sleep and romance...not Desperate
Housewives or football! Research shows that those
who experienced the most sleep disturbances had
televisions in their bedrooms and used the TV
to fall asleep.
a different pillow or mattress. It's
scary to think how long some of us have been sleeping
on the same pillows and mattresses for years and
years. Does your mattress provide the support
you like? Do you wake with your back aching? Is
there enough room for you and your sleep partner?
Do you sleep better, or worse, when you sleep
away from home? These are all things to ask yourself
to determine if your mattress could be the "sabotager"
of your good night's sleep. Or more simply, just
replacing your pillow with a new, fresh, higher
quality version could be all that you need.
Avoid caffeine late in the day.
Did you know that even a small amount of caffeine
even 10-12 hours before bedtime can cause problems
falling asleep! Try eliminating the tea, soda
and even chocolate and see if sleep improves.
to relaxing music. Establishing a relaxing
bedtime routine, such as listening to music, could
be just the thing you need to signal your body
it is time to sleep. So, dim the lights and throw
some slow jazz or purchase a "relaxing sounds"
CD to help slow your mind and body down for an
evening of peaceful sleep.
After an action-packed day, your brain and body
need to unwind and detox before sleep can occur
(a.k.a. you need to chill!) Create a "ritual"
for bedtime - take a bath, meditate, do some easy
stretches or yoga. Try to do your "ritual"
in the same way, in the same place, at the same
time each night. The repetition will trigger your
mind and body that it is time to relax and sleep.
a natural sleep aid.
For many people, while the above tips and suggestions
may help, it often isn't enough. if you are one
of those people who really have a hard time getting
to sleep and staying asleep, you may want to try
a natural sleep aid.
over the counter sleep medications may help you fall
asleep, they cannot be taken long-term and many have
risky side effects. A sleep aid that uses natural
ingredients is a better approach to getting a solid