Ten Tips for Getting Quality Sleep
How to Get the Best and Most Restful Sleep Possible
Everyone craves restful sleep. But the stress of the day leads many to struggling under the covers for some shut-eye before the pressures of life begins to take a toll on health. Irritability, fatigue, weight gain and many other physical problems are the hallmarks of someone who simply doesn't get in the required eight to ten hours they need for optimum performance.
There are methods that help reduce insomnia and ensure that productivity and achievement continue from day-to-day.
Complete All Daily Tasks
All issues and problems of the day should be completed before bedtime. It's the anxiety of not finishing a task that keeps many awake most nights.
Cut Out Caffeine for Improved Sleep
Coffee, sports drinks and some drugs can lead to restless sleep. Stop drinking coffee at least two hours before bedtime. Take soothing herbal teas made from chamomile and Valerian an hour before going to bed.
Sleep Better - Stop Eating Three Hours Before Bedtime
The digestion process takes time. Going to bed right after a meal is sure to create acid reflux and indigestion.
The body requires its energies during sleep to heal the ravages of stress and strain placed on it during the day rather than try to digest food. Heavy snacks should be eliminated.
If the craving for a snack hits, a fruit is a better alternative to a bag of chips or a sweet with caffeine.
Quit Smoking for Better Sleep
It's not just good for heart and lung health; nicotine is a stimulant and going to bed with bad breath is unlikely to help the spouse get to sleep either.
Sleep Better by Cuting Out Alcohol
Falling asleep after a few drinks may accomplish the task, but it won't last once the aftereffects sets in.
Hangovers and dehydration will lead to sleeplessness. Drink a glass of water or warm milk to help get to sleep.
Get in Some Exercise
Go for a walk with the dog before retiring. Take a walk with the spouse and discuss the day's worries. The mere act of talking out a problem can help find a solution and ease worry.
Exercise relieves tension and leads to fatigue, both excellent methods for a good night of sleep. However, competitive sports should be avoided in the late evening. Such sports are better reserved for daylight activity.
Keep a Peaceful Home Environment
Children running and screaming, arguments with the spouse and other tasks that require full concentration will not aid in getting to sleep. The environment, most especially the bedroom, should be peaceful in preparation for sleeping.
Cut out Violent TV and Videos
Bad news, action movies and horror flicks are not the kind of things to be watching before retiring.
Computer and video games have their place, but play should cease a few hours before bedtime. Saturday night may be alright for disco, but eliminate loud music during work nights.
Keep Pets Off the Bed
There's nothing more aggravating than to try to find a good position when the family dog or cat is snoozing between the legs.
Stop Worrying About Getting to Sleep
Tossing and turning just to try to force sleep is counterproductive. If sleep won't come, do something productive until fatigue sets in. Listen to some elevator music, or read a dull book. Sleep will eventually come.Avoid taking sleeping pills well after midnight. Their effects won't wear off by the time it comes to wake up the next morning.
With the right techniques, it will become easier to drift off to dreamland. The advantages are less stress, a healthier body and a sharper mind, all necessities to better cope with the daily problems and stresses of life.
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