December 29, 2009
Whether you are having trouble falling asleep, wake up too often, don’t feel well-rested when you wake up in the morning, or simply want to sleep better and improve the quality and quantity of your sleep.
Ten Tips To Sleep Better Helping To Increase Energy and Improve Health.
Read the Holy Scriptures or something spiritual.
This should be a relaxing activity which should induce sleep. Do not read anything stimulating, such as a suspense or mystery novel, as this could have the opposite effect.
Journaling
If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.
Don’t Change The Time You Go To Bed
You should go to bed, and wake up at the same time every day, even on the weekends. This will help you get into a sleep rhythm quicker and make it easier to fall asleep.
Sleep in complete darkness
If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and serotonin.
Make sure you are regularly exercising
Exercising for at least 30 minutes everyday can help you fall asleep and sleep better. However, do not exercise near bedtime or it could keep you awake.
Avoid before-bed snacks, particularly grains and sugars
This will raise blood sugar and inhibit sleep. Eat a high-protein snack several hours before bed. This may provide the L-tryptophan necessary to produce serotonin and melatonin.
Avoid consuming caffeine
A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of tea (or coffee) will keep many people from falling asleep.
Avoid alcohol
Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
Take a hot shower, bath or sauna before bed
When your body temperature is increased at night, it will fall at bedtime, helping you to sleep better.
Keep Your Bed For Sleeping
If you are used to working i or watching TV n bed, you could find it challenging to relax and to think of the bed as a place to sleep.
The quantity and quality of your sleep could make all the difference in keeping your health strong and giving you the energy to accomplish your work. We all have too much to do, so take time out and recharge yourself.
If you have been coping with insomnia and tried everything, go to sleep better tonight
by following these tips on better sleep.