Are you having trouble sleeping? Overcome insomnia and trouble sleeping with these easy steps to get a good night's sleep.
There are many things you can do at different times of the day to increase the chances of sleeping deeper and longer at night, and we have put together this easy daily schedule for you based on the advice of sleep experts on the best steps to help you enjoy a restful sleep, which will help you Tracking it down to a better night's sleep, according to a report in the Readers Digest readers digest.
Expose yourself to bright light within 15 minutes of waking up. This stops the production of melatonin (a sleep-inducing hormone) and stimulates your body and mind. Outdoor sunlight is best, and if this is not possible, turn on an incandescent lamp.
Make your bed, and if there are clothes on the bedroom floor, clean them. Also, tidy the table and put all the unwanted things on the table in the drawers, because clutter makes it more difficult to relax. The goal is to keep as few items as possible in the bedroom, says Dr. Joyce and Slippen.
If you suffer from time pressure, a 5-minute workout may be all you need. For those of you who have the time, start your day with 30 minutes of exercise or a walk in your neighborhood. It gives you multiple benefits as you've done your "formal" daily workout, boosts mood and productivity, and contributes to tiredness in the evening.
Focus on slow-burning energy foods that are rich in complex carbohydrates and protein such as eggs, oatmeal, whole grains, and peanut butter with wheat or banana bread.
Studies show that starting the day with a healthy breakfast enhances the chances of eating healthy meals and maintaining a good level of energy throughout the day, as well as reducing dependence on coffee.
Exercising can help keep your circadian clock balanced throughout the day.
Avoid caffeinated soft drinks, as it stays in many people's bodies longer than they realize, and even small amounts can keep you up late.
This is the perfect time to nap for a number of reasons. Our bodies are programmed into a "biphasic sleep pattern" which means we feel sleepy at least twice a day, according to sleep specialist Dr. James Mass.
This vital rhythm is the reason you feel so tired in the afternoon, not from a heavy lunch. If your time is flexible enough to allow you to take a nap, make sure your nap time is no longer than 20 minutes. This ensures that you indulge in the lightest of two phases of sleep, enough to refresh you for the rest of the day but not enough to disrupt a night's sleep.
If you haven't exercised during the day, walk after or before dinner or do light exercise, and finish it before 7 pm, because exercising 3 hours before bedtime can affect the sleep cycle for some people.
Stress negatively affects our ability to sleep, so we all need time to decompress after a stressful day at work, so it is important that you devote 15 minutes of relaxation during which you listen to calm and pleasant music, breathe deeply, try progressive muscle relaxation, or whatever it takes It's to put today's stresses and frustrations behind you.
Eat a dinner that contains lots of vegetables. Heavy meals can mess with your body's cycle by drawing blood away into your digestive system, making you sleepy early in the evening rather than being alert and active.
Also, be sure to avoid any food that causes you indigestion. Research has shown that people with chronic heartburn are more likely to develop insomnia and other sleep disturbances.
Turn off strobe lights around the house, and turn on lighter bulbs in the range of 45 to 60 watts to boost sleep-inducing melatonin production.
Any noise above 60 decibels (the equivalent of a normal conversation) can keep you awake. If you can't isolate the sounds of traffic or reduce the sounds of your neighbors that reach you, mask the continuous low hums from an air conditioner or fan, and you can also download white noise apps.
White noise means sounds that mask other sounds that might occur naturally in the environment. If you live in a city, for example, white noise can help block out traffic-related noise.
Or play some light classical music. One study showed that it can increase the length and depth of sleep by up to 35 percent, according to Dr. Maas.
Several studies show that taking a shower at night can help you sleep better.
Experts say 18 degrees is the ideal temperature for better sleep. A temperature higher than that can trigger nervous activity, causing nightmares, while temperatures below 18 degrees prevent your body from relaxing and falling asleep while trying to keep your temperature from dropping.
Make sure any device that has a screen is turned off, and start preparing your body to go from wakefulness to sleep by putting on pajamas, and preparing your mind and body for sleep.
From 10 to 10:30 p.m., relax, read, listen to music, write in your journal, do yoga, or have a pleasant conversation with a loved one.
This tea is known to aid sleep. It is best to finish your daily food 3 hours before bed. Consider eating a last meal such as a few walnuts, a glass of skim milk, or a banana. Each of these foods is a natural source of tryptophan, an amino acid that promotes sleep.
Clean your teeth, take care of your skin, nails and hair, and take good care of yourself. Take plenty of time to meet your personal needs. This helps with relaxation and self-affirmation, which is perfectly healthy. These daily habits also help stimulate your brain to get ready for sleep, and studies show that a consistent nighttime routine improves sleep.
This means turning your digital alarm against the wall and turning off your cell phone, because the light from those devices can keep your mind awake. Go to sleep and go to dreamland.
