What does it take to have a good night’s sleep? How can I make my sleep better night after night? What can I do to make changes starting today? This article has been written to answer these questions and more, so check out the content below and see how it can help you.
Create a structured bedtime routine and maintain it even on the weekends. Most people need between seven and nine hours of sleep. Get into the habit of going to bed and waking up at the same time every day. You will begin to sleep better when your body is adjusted to this routine.
You should sleep enough hours that make you feel rested. Do not try sleeping longer because you lost during the week or sleep longer for time sleeping you may miss out on in the coming days. Sleep the same number of hours nightly, and be sure you are sleeping enough to stay well rested. You cannot “bank” sleep hours for another day!
Get enough sun outside. Walk around and soak up some sun on your lunch hour. This stimulates your glans and allows them to produce melatonin so you can fall asleep.
In the evening, just before bed, run a bath. Warm water is a great way to help yourself relax and get ready for sleep. However, be careful not to overdo things. If you spend prolonged periods of time in hot water, your body may actually experience some negative effects, making your situation worse.
Sleep only as long as it takes you to feel refreshed the next morning. Avoid getting too much, as well as too little, sleep. Sleeping too long can make you sluggish, feeling tired, even though you got enough sleep. This can cause a rebound effect at bedtime, adding to your insomnia woes.
Keep a sleep diary, if insomnia has become a major problem in your life. Record what time you go to bed and get up, as well as how long (approximately) it took you to fall asleep. Log meals, beverages, exercise and any major events that may impede sleep. Use the information to narrow down causes for insomnia and to find a workaround.
Your bed should be comfortable. Use pillows as necessary and wash your linen regularly. Check the temperature in your bedroom before you go to sleep. You may have more difficulty sleeping in a room that is either too hot or too cold. Open a window for fresh air or get a fan for air circulation.
Taking two tylenol when you go to sleep has always been a big tip for people with insomnia. However, you can trade this out with an ibuprofen. Or, you can substitute taking tylenol or ibuprofen with all-natural melatonin. All three of these are able to put you in a relaxed state.
Now that you know about all of this great advice, take the next step and start using it. Each tip has been created to give you a way to better your sleep, so make use of what you have learned. If you are able to make changes today, you should sleep better tonight.