Article written

  • on 21.09.2010
  • at 10:21 AM
  • by Jessy Troy

Ways to Get the Best Sleep Ever

Sep21

sleepSleep is an essential part of life and our well being.  If you don’t get enough sleep the next day is usually filled with lots of yawns and lots of caffeine. It’s hard to function on little or no sleep and if you suffer from bouts of insomnia, there are tricks and tips that you can follow to help yourself fall asleep and stay asleep. But just because you are sleeping for 7 hours a night doesn’t mean that it’s restful sleep. Tossing and turning and waking up frequently can hamper your rest and make it seem like you didn’t sleep at all. If you find that this is the case, there are some tried and true methods you can adopt to help you get a great night’s sleep.

Cut out your afternoon caffeine break

Do you usually have a cup of coffee on your afternoon break at work? Caffeine intake late in the day could affect your ability to get to sleep at night. If you need your coffee fix late in the day, try switching to decaf. Or enjoy an herbal tea. Same goes for regular tea, milk chocolate and anything else caffeinated. Consuming caffeine after lunch can make for a very restless night.

Stretch it out

Car pools, work, cleaning, after school appointments, dinner. A busy day, even if everything runs smoothly, can be a stressful one. If your body isn’t physically relaxed before you try to sleep, you may find yourself in for a restless night. Stretching before bed relaxes your muscles along with your mind, prepping you for sleep.  An easy stretching exercise to do is to start at your face and tense and relax each group of muscles, down to your toes. By the time you’re finished you will be completely relaxed and ready for sleep.

Eat sleep super foods

There are certain foods that promote a good night’s sleep. They contain certain vitamins and minerals that help the body relax and get the rest it needs. Making them a part of your everyday diet, especially as an evening snack, will help ensure that you get the sleep that you need. While there are many sleep super foods out there, here’s a list of the most common and popular ones:

  • Bananas
  • Honey
  • Chamomile tea
  • Potatoes
  • Oatmeal
  • Almonds, walnuts or hazelnuts
  • Dark chocolate

Make the bedroom a work-free zone

Depending on your job, when the clock strikes 5 p.m., your work day may not be completely over. More and more working folk are finding that in order to get their job done and done well, they have to take it home with them. Emails may need to be answered, reports finished, meetings plans. If you find that this is the case, limit your work to the kitchen. It may be tempting to crawl into bed with your laptop or smart phone, but working in bed will make it difficult for you to sleep. You need to train your body and your mind to know that when you get into bed, it’s time to sleep. Don’t even take any of your work things into the bedroom. Leave the laptop and smart phone in the kitchen.

No more evening wine

If you’ve had a particularly stressful day, you may like to relax in the evening with a glass of wine. While this may have an immediate relaxing affect on you, it will most likely end up disrupting your sleep later in the night. Even with one glass of wine, you can experience withdrawal symptoms. If you enjoy alcohol in the evening, this withdrawal will happen while you are in a REM state of sleep. Insomnia will strike and you’ll end up awake most of the night.

Kara Taylor studies sleeping habits and is a freelance writer for a CPAP machine company.  She also enjoys working out and is currently training for a half marathon.

  • Anne Iarchy

    I would also like to add to make sure you have a supportive mattress and pillow.
    Since I changed my pillow to a pillow for people sleeping on their side, I sleep much better, and don't wake up with a sore neck and shoulders anymore.

  • http://myweightliftingprograms.com/ Admin

    Good article though I would add that doing some weightlifting 3 times per week will be very beneficial to quality of your sleep. Good luck

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