Here is a simple and straightforward guide to getting better sleep. Are you following the golden rules of sleep? Take a look and make some changes to your sleep patterns to start sleeping better - tonight!
Do’s
1) Go to bed at the same time each day: this will allow your mind and body a chance to rest at a regular and fixed scheduled time. Once your body is adjusted to this time, you will begin to feel sleepy at the predetermined time and upon awakening, refreshed and ready to start the day!
2) Exercise regularly, preferably in the morning or early evening: Regular exercise brings about numerous benefits, one of them being restful sleep. Some feel exercise in the morning energizes them, while others simply want to use up all their remaining energy in the evening.
3) Maintain a comfortable temperature in your bedroom: You wont be able to slep well if you are sweating, nor would you if its too cold.
4) Get regular exposure to outdoor or brigh lights during the day: This allows the mind and body to be aware of the day and night, as melatonin is produced in the night when exposed to the dark.
5) Keep the bedroom dark enough to facilitate sleep: Melatonin levels in the blood start to rise by about 8-10pm and peaks by 1-2am. It helps to have a dark environment for sleeping as the body recognizes the darkness by producing melatonin to aid restful sleep.
6) Keep the bedroom quiet when asleep: A noisy environment will keep you awake, and the bed partner should not be a snorer. If not, you can introduce him/her to . Studies have shown that spouses who sleep beside a snorer sleep an average of two hours less when compared to a spouse whose bed partner does not snore.
7) Keep your feet and hands warm. Wear warm socks or mittens/gloves to bed. Anything that feels good on you will help promote quality sleep!
8 ) Use relaxation techniques before sleeping: Some examples include yoga, positive visualization, massage or a warm bath. This helps promote deeper sleep.
Don’ts
1) Exercise before going to bed: The heart rate and adrenaline levels in the blood need some time to dissipate. Avoid exercising three to four hours before bedtime.
2) Have caffeine in the evening: Coffee, tea, chocolate and sodas contain stimulants that keep you awake at night.
3) Go to bed too hungry or too full: You will not be able to sleep while you’re craving for food, as gastric pain will keep you awake. A stomach that is too full on the other hand, will promote reflux disease and cause chest discomfort.
4) Read or watch television in bed: The bed should only be used for sleep and sex. Don’t confuse your mind and body; the body does not want to associate the bed with alertness while reading so head somewhere else to read.
5) Engage in stimulating activity just before bedtime: Do not play video games, watch an exciting program on television or have an important discussion with a love one. Leave all this till tomorrow.
6) Command yourself to go to sleep: This only makes your mind and body more alert.
7) Keep checking the clock: Do not worry about having to go to sleep by constantly checking your clock. If you take more than 15 minutes to fall asleep, get up and do something boring. Usually, a long-winded novel knocks me out. Try it – it works!
