Published On: Thu, Apr 7th, 2011

TIPS FOR A GOOD NIGHT’S SLEEP

TIPS FOR A GOOD

NIGHT’S SLEEP

By Correy Palmer – Contributing Writer

Sleep is so critically important for a healthy life and many people really struggle to fall and stay asleep.

With adequate sleep, you avoid becoming cranky, irritable or having difficulty concentrating the next day. Poor concentration can result in making serious mistakes in your work . Your immune system can go down so that you also get headaches or a cold. Needless to say, it is thus vital to get adequate sleep and following “good night sleep tips” are thus a matter of common sense. But it helps to have these  simple tips instilled and reaffirmed because they are so important:

Develop a Bedtime Routine

It is a good idea to develop and stick to a bedtime routine. Going to bed and waking up at the approximate same times each day can establish a rhythm for your body to get used to. This will make it easier to feel sleepy when it is time to go to bed and more awake when it is time to get up!

Sleep in Darkness

Leaving the television on or the nightlight on can disrupt your body’s inner production of a natural sleep aid, melatonin. If you must keep a light on, dim it as much as possible and definitely shut the TV off. Use a shut off timer if you tend to fall asleep while watching.

Use Relaxation Music at Bedtime

This can help calm you into a sound state of sleep. Sounds of nature, white noise, or gentle classical music may lull you into a soothed and calming state. Some people prefer to hear a fan whirr or the faint background sounds of traffic. Find what works for you.

Avoid Eating Just Before Bedtime

Eating just before going to sleep can cause raises your blood sugar and engage your digestive organs in ways that hampers sleep. Grains, candy bars, and nuts or other heavy proteins are particularly bad choices just before going to bed.

Read Something Relaxing

Light reading can serve as a great way to wind down. Be careful not to choose reading something that is shocking, disturbing, or too engaging.

Make Your Bed Comfy

Think about it, you are going to be in the bed for 1/3 of the day. Splurge a bit on your bed and/or bedding. If you are buying a new mattress, try it out in the store and choose what’s most comfortable and soothing for you.

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COMMENTS:

To the above I would add these further tips:

Prepare and Redecorate Your Bedroom

Preparing a room for sleep can include not only an adequate bed and bedding, but managing any air drafts, uncomfortable temperatures, smells, and nearby sounds As to redecorating, try choose relaxing colors (toward the blue spectrum) as well as images or motifs such as water flowing or a Buddha or yogi meditating. Choose whatever image relaxes you best.

Take a Cleansing Bath, Shower or Sauna

With the bath you can use relaxing herbs, or with the shower you can use scented soaps that help you relax before sleep. A brief home sauna may put you right out.

Avoid Stimulants and Choose Relaxing Herbs

This includes coffee, chocolate, alcohol and sleep-disturbing drugs. We don’t recommend any pharmaceutical sleep aides with the natural approach. A variety of herbs and herb combination can be found in most health food stores and which are labeled as sleep promoting. These include chamomile, lavender, hops, valerian, passion flower, California poppy, wild lettuce, St. John’s Wort and kava kava.

Limit Liquids Before Going to Sleep

A small 4 ounce cup of warm decaffeinated tea may help you sleep but too much more can make you get up during the night.

Control Worries and Anxiety

If something during the day has disturbed you, don’t  belabor the issue. Give it a rest. See yourself unloading your worries. If there are issues with a partner you sleep with, make it a priority to resolve these as well, or agree to do so the next day so that you can both sleep soundly

Learn Visualization Techniques

There are many varieties of peaceful, restful, calm visualizations. Choose one you feel akin to. This can include  systematic relaxation techniques for every part of your body, from head to foot.

Bedtime Routines That Approximate Nature’s Cycles

Try to go to bed closer to sundown and get up closer to sunrise.

Exercise During the Day Not Late at Night

So get busy during the day, and you will be ready for a sound, deeper sleep later.

Exercise Your Mind During the Day

This is because boredom during the day may lead you to engage in things too late at night.

All these many tips can greatly help you sleep better. Remember sleep is nature’s invaluable and indispensible means to daily rejuvenate us. Please add your comments and other suggestions to this article.

Nathan Batalion CTN

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  1. Someone who’s having a fine sleep is surely free from stress and worries! I love that feeling, though! It’s also a sign that a person has a life that’s been going smooth and well. A “healthy life” would probably  suit that description.
     

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