How To Get Better Sleep

1. Exercise

Getting regular exercise is not just beneficial for the heart and figure, it can even help you get to sleep and stay asleep. According to Dr. Carlson, getting exercise improves the function of important sleepy time hormones including melatonin. A study was posted in the Journal of Sleep that demonstrated this by observing the sleeping habits of premenopausal women. Those that got moderate exercise, just 3.5 hours a week, were able to get to sleep easier than those that did not get exercise. But the timing is important, says Dr. Carlson. If you were to get vigorous exercise too close to your bedtime, you may feel too energized to get to sleep. The best time to get exercise will be in the early morning where the bright rays of the sun can help set your circadian rhythm.

2. Reserve bed for sleep

The bed should never be used for other activities like watching television, communicating with business associates, finishing up work or eating. The sanctity of the bed should be reserved for sleep and alone. It is important that the bed is only for sleep if sleep in the bed is to be top-quality.

3. Keep it comfortable

It is not just the TV and non-rest related activities that can hamper a good night’s sleep. If the ambiance of the room is not suitable for good sleep, sleep can be hard to come by. Make sure the darkness in your room is suitable for good sleep and the temperature is just right too. Invest in a comfortable Ikea mattress. According to Dr. Carlson, all these things contribute to better sleep.

4. Start a sleep ritual

When you were a kid, your parents may have had a special sleepy time ritual that went into play every night before bed. This may have included night-snack, teeth-brushing, story time and getting tucked-in.” This same ritualistic bedtime that helped you get to sleep as a kid can also benefit your health and sleep in your adult years. This can be a cup of tea, some yoga, meditation and even a good book just nothing too emotionally or mentally stimulating.

5. Eatbut not too much

It can be virtually impossible to get to sleep if your tummy is growling for more food, but a stuffed digestive system can make it just as hard to sleep. Avoid eating a big meal just before you go to sleep. But if you choose to eat before bed, have a small snack before you retire for the evening. Think of something filling, small and nutritious, lots of sugary delights can cause a sugar rush that interferes with the sleep cycle.

6. Avoid alcohol and caffeine

As you make your night snack menu, consider avoiding food that can make sleep difficult. For example, both chocolate and wine can have a stimulating effect on the mind and body. People think that these foods make them sleepy and they actually do, at first. But later in the night the stimulants can kick in and the sleep cycle can be interrupted. Also citric foods and especially spicy foods can also cause the body to be more alert.

See a Sleep Specialist

On a more serious note, ask yourself when’s the last time you had a good night’s sleep. If you’ve not been sleeping well of late and thus experiencing fatigue and other symptoms, it’s time to see a doctor.

Sleep disorders are more common than you think, with medical interventions like continuous positive airway pressure (CPAP) therapy for sleep apnea. For your first CPAP machine, you can get it brand-new or certified refurbished.

You can do something about those sleepless nights and get the sleep that your body needs.

How To Get Better Sleep

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