Sleeping tips will blow your mind. Sleeping is the time when your body heals itself. It also steps up its production of antibodies if you are coming down with an illness and works harder to heal injuries than when you are awake. It will also help prevent you from getting illnesses, especially the colds and coughs that circulate through the population during the winter time. Sleeping tips make you healthier in general, and a healthier person is less susceptible to catching diseases. Combined with exercise and a healthy diet, you can improve sleeping tips that is the key to a healthy lifestyle.
Sleeping Tips for Better Health
If you want to improve sleep for better health, you need to give sleep the importance that it so rightly deserves. This might mean falling asleep on the couch with the television blaring or dozing off at the office or on the train home. It can also mean hitting the snooze button over and over again because we can’t seem to manage to get ourselves out of bed. None of these practices are good for healthy sleep.
Instead, you need to create a room, generally your bedroom, which is designed only for sleep and keep it that way. This room should be peaceful and soothing. Your bed should be at the center of this room. Your bed should be comfortable and inviting. However, you should only go to it and when it’s time to sleep. Keep it full of pillows and comfy quilts or duvets. Take all the distractions out of your room, especially the computer and the television. Only allow soft music to be played and eliminate sources of harsh light. Converting your bedroom into a haven of peace will improve sleep and give you better health.
Facts About Sleeping Tips
You should find that after a few weeks of better sleep you will feel fitter. You should have more energy, even in the morning, and may even be able to give up your usual cup of coffee. If you exercise, you should be able to run longer or lift more weights. You should also note a difference in your ability to concentrate on mental tasks. Over the long run, you should find yourself staying healthy even when people around you are getting the seasonal flu. You may even notice a difference in your allergies. If you do get sick, sleep will help you to heal faster. It also helps you to heal faster from injuries. There is almost nothing better you can do for yourself: improve sleep and get better health.
Sleeping Tips: 10 Great Ways to Improve Sleep
Adults need about 8 to 10 hours of sleep per night. Without it, you can wake up irritable, tired, memory problems, and headaches. Also, you can fall asleep during the day and have a lot of micro sleeps (when the body loses concentration for fractions of a second). The body needs rest to feel replenished and healthy. It is also important to have sleep to improve immune, brain functions, and to produce growth hormones.
Long-Term Lack of Sleep: key
If you don’t get enough rest in the long term you can develop depression, irritability, stress, anxiety or obesity which are all serious illnesses. In someone’s lifetime, up to 30% of our day is spent on sleep. It is essential to have enough quality sleep during the nights.
Sleeping Tips: 10 Strategies to Improve Sleep
- Taking a warm bath improves sleep. Your bodies temperature also influence the way you sleep. Take a warm bath a few hours before bed so you can feel good. Then when you go to bed your temperature will slightly drop and induce sleep.
- No medications for sleep and that include alcohol. Sleeping pills and alcohol can worsen someone’s sleep patterns, and they can have sleep deprivation, headaches, and memory problems. Long-term use of medications can cause insomnia.
- Try meditation to induce sleep. Yoga or meditation exercises can help relax the body. Relaxation can promote healthy sleep.
- Buy a good quality bed mattress. The best mattresses have custom firm levels that really help someone fall asleep. The bed also has to be big enough so someone can move in bed at ease. If you share your bed with a partner, a large bed is a must. Second-hand beds are the worst as they contain dust mites, and are worn out.
- Working out earlier before bed. If you finish your workout 10 minutes before sleep, you’ll be awake half the night. After a workout, you will feed very active and not be able to sleep. So finish your workouts a few hours before bedtime.
- Paint your bedroom. When you can use different colored paints to build a good atmosphere you can fall asleep faster. You can try to use your favorite colors so you can enjoy being in your bedroom.
- Dim the bedroom lights. When you have bright glaring lights it can affect your mood. Lights stimulate your body in different ways so bright lights are bad for sleep. If you read, you can try a low light table lamp.
- Free up space in your bedroom. If your room is cluttered it will make you feel confined by your items. Stuff like televisions, workout equipment, and large obstructing items can clutter your bedroom. So remove them to free up space.
- No pets in your bedroom. Pets can keep you awake because they are constantly surrounding you. People with allergies can be affected by their pet, and they can have nausea, nasal congestion, and snoring.
- Avoid bad snacks prior to bedtime. Some people have a big craving for high-calorie foods before they sleep. It is strange because this habit creates obesity, and sleep disorders. Eating bad snacks before bed will affect your sleep quality. Stick to fruits an hour before bedtime. Bananas and apples are great healthy snacks.
How to Improve Sleeping Habits
Why improving sleeping habits are so important…
Research suggests that on average most adults need between 7 – 9 hours sleep a night in order to function to the best of their ability. Unfortunately, the reality is that with increasingly stressful, busy schedules we often don’t get the optimal amount of sleep. There are many things that may prevent us from getting a good night’s sleep, in my case it is a chronic spinal pain, but other issues such as stress and anxiety have a major impact on how well we sleep.
Lack of sleep can cause various problems and hinder our everyday lives. Issues caused by lack of sleep can include; a lack of motivation, reduced the ability to cope with stress, increased frustration and moodiness, difficulty concentrating, memory impairment and a lowered immune system, making you more prone to illness. These are to name but a few of the results of lack of sleep.
Sleeping Tips: My story…
I am 28 years young and have been diagnosed with chronic spinal pain syndrome. In short, that means, I am in pain most of the day, every day. My main problem is lack of sleep, I find it extremely difficult to fall asleep and stay asleep. I have tried various medications, acupuncture, and physiotherapy. Many of these have not solved my issues with sleep and all of the pills I have tried have left me feeling groggy and nauseous. I often feel frustrated, upset and above all else, knackered! I frequently fall into the dangerous trap of ‘clock watching’ where I get increasingly anxious as the hours disappear, resulting in even more frustration and the inability to get to sleep.
Don’t worry – it’s not all doom and gloom! I have found an answer!
My eyes have been opened to the importance of a good night’s sleep and just how much difference simple, easy tasks can make. The following are to name but a few;
10 Easy to Follow Tips for Improving Sleep
- Try engaging in a bedtime routine to let your body know it’s time for sleep.
- Get up at the same time every morning – this helps to regulate your body clock.
- Exercise can help to deepen sleep, however, it should not be done too close to bedtime.
- Keep your room at a moderate temperature as excessive heat can disturb sleep
- Try to avoid drinks that include caffeine, such as coffee and alcohol in the evenings, this act as stimulants.
- If you smoke then be aware that tobacco can affect sleep, try not to smoke for at least an hour before bedtime.
- Try to make time earlier in the evening to work through any thoughts about your day, or any plans for the next day – do not take your problems to bed.
- If you do not fall asleep quickly then do not lie in bed becoming increasingly frustrated. Get up and does something else until you feel sleepy, e.g. reading a book, listening to relaxing music.
- If you are a ‘clock watcher’ like me then tries moving your clock to a place where you are less likely to be checking it every few minutes.
- Only use the bedroom for sleeping and sex – watching TV, using a computer or eating in the bedroom, for example, can all lead to sleep disturbance.