Deep Sleep Top 10 List
When was the last time you had a good night’s sleep? Have you noticed that you are much more productive and have more energy when you are well rested? It is also easier to lose weight if you get enough sleep on a regular basis. If you aren’t getting the sleep you need, you might try the following tips.
1. Get into a regular sleep routine. One of the best things you can do is go to bed and wake up at the same time every day, including weekends. If you do this, your body will be trained to go to sleep when you are ready and you will wake up feeling well rested.
2. Stay away from anything with caffeine. That late afternoon cup of coffee or soda might just be what’s keeping you up at night. If you are sensitive to caffeine, even the morning coffee you enjoy could affect your sleep. Once you start sleeping better, you’ll be glad you gave it up.
3. Consider using herbs and other natural treatments for sleeplessness. Lavender, for instance, is known for the relaxing properties in its scent and can be incorporated into bedding either by putting fresh lavender inside the pillows or buying a pillowcase made from lavender. If you want a stronger herb, an herb like valerian root is said to relax you and help you sleep.
4. Change the position you sleep in. Research has shown that many people sleep better in the fetal position with their spine curved. Adding a pillow between your legs will increase the support on your back and help you sleep better while keeping you in that position.
5. Keep televisions, music and other sensory activities out of your bedroom. You don’t want the bedroom to be a stimulating environment; you want it to be calming and relaxing - an environment that invites rest and sleep. When you do nothing but sleep in your bedroom, your mind will come to associate the bedroom with sleep.
6. Get enough exercise. When you exercise on a regular basis, you will feel better and sleep better too. Exercise tires your body and makes it easier for you to fall asleep. Also, if you are physically fit, you are less likely to suffer from sleep apnea, snoring and other sleeping disorders.
7. Alcohol may help you fall asleep at night but you probably won’t get a good night’s sleep. Alcohol is a depressant so it relaxes you but you may end up awake in the middle of the night when you should be sleeping.
8. It’s hard to sleep if your mind is going a hundred miles an hour. Try and do something relaxing like yoga or meditation before bed to calm yourself. You might also try listening to relaxing music or taking a bath.
9. Your mom was right — a glass of warm milk will help you sleep. Milk contains proteins and chemicals that cause drowsiness. The calcium in the milk is good for your body and helps the milk relax you.
10. If nothing else is working, visit your doctor. They can help you find ways to relax and get some sleep and make sure there aren’t any more serious problems. There may be a medication that will work for you.
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