f4ba68c1cbedb0122ea82653afbd56f3b53077b88b4c4a5f31 Uncomplicated Healthy Living: Sleep Aids Good Health - What You Can Do To Get the Rest You Need http://www.freesearchenginesubmission.infoher-libido.com

Wednesday, May 27, 2015

Sleep Aids Good Health - What You Can Do To Get the Rest You Need

Sleep can be an elusive thing in the stress filled world we live in.  Without proper sleep our health can suffer.  Not just our physical health, being tired all the time can effect us mentally and emotionally.  What can we do to get the rest we need without pills?  Here are a few ways we can ensure the best nights sleep possible.

  1. Create the right environment:  Make your bedroom dark, quiet and the right temperature.  Also, reserve  your bedroom for sleep.  Reading, watching TV and working weaken the association your mind makes between your bedroom and sleep.  Only go to the bedroom when you are ready to go to sleep.
  2. Keep a regular schedule:  Wake up and sleep at the same time every day.  Even on the weekends.  Light tells our bodies when to wake up and go to sleep,so, try to keep a schedule with light when you are awake and dark when you sleep.
  3. Avoid over eating and drinking before bed:  Wine or alcohol may seem a way to make you drowsy, however, it will disrupt your sleep.  It is a diuretic and chances are you will have to get up to use the bathroom in the night.  Likewise, eating right before you go to bed can wake you with indigestion.  Foods containing stimulants can keep you awake.
  4. Eat 3 hours before bed:  If you want a snack before going to bed, eat something containing tryptophan.  Tryptophan converts to serotonin which aids sleep.  Milk, cheese, bananas, turkey and fish contain tryptophan.
  5. Raise your body temperature:  Showering and bathing can raise your body temperature.  Do so about an 1 1/2 hours before bed and your body will be the proper temperature for sleep.  You can also workout to raise your body temperature.  Do so 3 hours before bed and your body will be the proper temperature at bed time.
  6. Don't use your computer or other electronics 2 hours before bed:  Studies have shown that use of electronics stimulate your brain.  Using them within 2 hours of bedtime can prevent your mind from shutting down.
  7. Don't try to force it:  If you can not go to sleep or you wake up and can't go back to sleep, don't stay in bed.  Get up and do something relaxing in dime light.  Stay away from your clock.  Looking at the clock will only make you anxious. 
Take a nap:  If you have done everything you can do and you still are combating sleepiness a 20 minute nap may be what you need.  It can combat the energy dip you have mid afternoon.

Long term, chronic insomnia can be a sign of serious health problems.  If you continue to have problems sleeping after three weeks see your physician.

Has this been helpful?  Le me know.

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