Instant Foundation - Sleep Well
Nothing is more frustrating than not being able to sleep. Tossing and turning as your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Here are some new tricks to sleep well.
Sleep on a proper mattressA comfortable, hypo-allergenic mattress and a supportive pillow are the keys to a good night's sleep. A mattress which is too old, too firm, or too saggy will create painful pressure points on your body, and cause tossing and turning.
Sleep only when sleepyThis reduces the time you are awake in bed. If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy. Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
Don't take napsThis will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
Get up and go to bed the same time every dayEven on weekends! When your sleep cycle has a regular rhythm, you will feel better.
Develop sleep ritualsIt is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.
Only use your bed for sleepingRefrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.
Stay away from caffeine, nicotine, and alcohol at least 4-6 hours before bedCaffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end up having fragmented sleep.
Have a light snack before bedIf your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.
Make sure your bed and bedroom are quiet and comfortablee bedA hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.
This website is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Classic Brands is not responsible or liable for any diagnosis made by a user based on the content of this website. Always consult your own GP if you're in any way concerned about your health.