Thursday, May 16, 2013

Top Ten Tips For Getting A Good Night's Sleep

Tempur Pillow
Not being able to get a good night’s sleep can be one of the most frustrating and tough things to deal with. If you are struggling, there is help available. Consider the following tips as a way to get yourself back in the sleeping game and get the rest you have been missing.

1. Skip The Caffeine
It is important that before you go to bed, you drink and eat appropriate snacks. The foods you eat before you want to sleep can really prevent that from happening. Instead of having a coffee or soda with loads of caffeine, consider drinking a small glass of water. This will not stimulate the system, and it also will not have you running to the bathroom in the middle of the night.

2. Don’t Take Naps
If you are trying to get a good night’s sleep, it is important that you do not nap during the day. Even a short nap can keep you wired at night, and prevent you from slumbering well. Instead, try to push through (safely) and make it to bed time before trying to get some shut eye.

3. Make A Date With Your Pillow
Inconsistency in sleep schedule can make falling asleep much more difficult. Rather than trying to sleep at odd hours of the night, or changing your bedtime up, make sure that you stick to a schedule. Aim for the same time sleeping each and every night, and you may find yourself better able to sleep.

4. Get A Workout
Working out can also be a great way to help you get a good night’s sleep. Exercising, not right before bed, but earlier in the day, can help the body to relax and de-stress. It helps you to fill your day in with a healthy activity that will leave you wanting, and needing, a great night’s sleep.

5. No Distractions
The bedroom, and bed, should be a place for rest and relaxations. Be sure not to bring work or entertainment devices into the bedroom if you are having trouble sleeping. If you watch television, or do work in bed right before you try and sleep, not only is your mind activated, but it will also begin to associate the bed with these other activities.

6. Keep It Cool
A room that is hotter than normal, even though it might leave you feeling snug and cosy, can actually be a distraction to sleep. Instead of cranking the thermostat, consider turning it down a bit right before you go to sleep to create a cooler environment for you to relax and rest.

7. Choose The Right Mattress
Choosing the right mattress is crucial to getting a good night’s sleep. A lumpy mattress can cause pain and discomfort that will wake you up, while one that is too soft won’t provide the support you need for the next day. Try choosing a mattress, such as a memory foam, that will work to conform to your body and its needs. Memory foams are great because they provide support, but are not too firm, and can really meet the requirements that you want.

8. No Noise
Some individuals try to sleep with music or a light soundtrack running in their room. It works for many, but, if you are having trouble sleeping, consider removing this distraction. You want to make sure your mind focuses on sleeping and not on outside noise.

9. No Lights
Sleeping in darkness, complete darkness, can really help relax the mind and the body as it prepares for sleep. Consider making your room as dark as possible, with no night lights, if you have been struggling to get that shut eye.

10. Hot Bath
A bath is another great pre-bed ritual that can help you get to sleep faster. Consider taking a long soak in the tub or in the shower and really letting the stress of the day go. It can help your mind and body relax to the point that they will be better suited for a good night’s sleep.

License: Royalty Free or iStock source:
Author Colin McD. It was after purchasing a Tempur cloud pillow that I realised I had sleep issues in general, not just due to how I was laying in the bed itself. So it was on to Google for some research on simple 'get to sleep' measures and this is what I found.