09 Mar 7 Tips For Sleeping Better
Want to sleep better and feel better the next day – these tips aim to help you with just that.
Time Your Workout Right
When you exercise, your body will release hormones and chemicals which will help you sleep better. This is why it is important that you look at exercising in the late afternoon. However, completing any vigorous exercise 3 to 4 hours before you go to sleep will actually interfere with your sleeping. This is due to the fact that it will raise the adrenalin levels, the body temperature, brain activity and heart rate.
Follow The 20-Minute Rule
If you do not fall asleep in the first 15 to 20 minutes of being in bed, you should not stay in bed trying harder to sleep. You should actually get up, leave the bedroom and do something that is not stimulating and is quiet such as knitting or reading a book until you feel sleepy again. The longer you stay in bed tossing and turning, the more anxious and frustrated you will become. This will increase the length of time it takes you to relax and sleep.
A mattress should be changed every ten years or so and if yours has not been, then you should consider doing so. Check out this Costco mattress to get an idea of what’s on offer.
Consider Alternative Therapies
If you have a sleep problem that is related to your lifestyle, there is some anecdotal evidence that homeopathic remedies, massage, and acupuncture could help. If the treatment is not harmful to you, it is worth trying. There are also many herbal preparations which can help you sleep such as valerian which has the most scientific evidence to support the claims.
Create A Sleep Diary
There are times when we are not aware of our bad habits until they are shown to us. A sleep diary will help you find any of the bad factors which link to poor sleep and point out any changes that need to be made. You should complete the diary every morning and take the time to look at the past day and night. You should list all of the complete hours that you spent asleep in bed and any partial hours including naps.
You should also list any events that could be influencing your sleep such as drinking caffeine or alcohol. You should also list when you take sleeping pills, what you are eating and when you exercise. You should keep this diary for 2 weeks to get the best results.
Sync Your Body Clock To The Working Day
Everyone has an inner clock which runs on a 24-hour cycle. However, there are some people that have rhythms which could be an hour off of the solar cycle which makes it harder for them to be as alert as they should be. To ensure that your circadian rhythms are in sync with the working day, you need to ensure that you are exposed to light at the times of day which are most useful to you. Sunlight can be enough to help, but you might want to look into bright-light therapy.
Compensate For Aging Eyes
As we age, the pupils will become smaller and cataracts might begin to form which will lower the amount of light that reaches the retina. This will hamper your body’s ability to determine when it should sleep and when it should be awake. To compensate for this, you will need to expose yourself to bright light during the day and stop 2 to 3 hours before going to bed.