"These Sleep tips really work!"
Are you not able to fall asleep? Do you wake up too often? Do you not feel well-rested when you wake up in the morning? Would you like to improve the quality and quantity of your sleep?
If you answered "Yes" to any of these questions then this page is for you. We've listed numerous effective tips below, with the first one being the most important.
Listen to Relaxation CDs. Some people find the sound of nature, such as the ocean or forest, to be very soothing.
Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night.
No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take you longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.
Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings.
Read something spiritual. This will help you relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.
Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes, and particularly the upstairs bedrooms, too hot.
Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep.
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Lose weight. Being overweight can increase the risk of apnea, which will prevent a restful nights sleep.
Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on your rest, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.
Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
Remove the clock from view. It will only add to your worry when constantly staring at it... 2 AM...3 AM... 4:30 AM...
Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
Don't change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a rhythm and make it easier to fall asleep and get up in the morning.
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"These is really great info!"