35 Tips for a Good Night’s Sleep
35 Tips for a Good Night’s Sleep
Quality sleep is vital for the mind and body. It is even key to managing - another common diabetes-related issue. The less you sleep, the more tempting it is to eat the comfort foods that poorly help you compensate for that lack of rest and necessary energy.
Sleep plays a critical role in immune function, metabolism, memory/attention span, learning, and other important mind and body functions. It also impacts a person's weight, lowers incidents of depression, and it is one easy way to get stress relief.
1. Try to go to bed at the same time every evening and get up at the same time every morning. This will help your body to work out a healthy sleep routine.
2. A person should only stay in bed equal to the number of hours of sleep they are achieving per night (for example, if you are getting six hours of sleep per night you should plan bedtime and wake time as six hours apart). Many insomniacs spend far too much time in bed, attempting to "squeeze" out a few more minutes of sleep.
3. If you have difficulty getting to sleep within 20 minutes, get out of bed and do something relaxing and distracting. For many people this is reading. Do not do housework, bills, work, or anything that is too stimulating within two hours of bedtime or during a nighttime awakening.
4. Although some people's insomnia is helped by a nap at midday, for most, it will interfere with falling asleep that night.
5. Avoid alcohol within five hours of bedtime. Alcohol is a poor hypnotic and causes nighttime awakenings.
6. Avoid caffeine (coffee, tea, soda, chocolate) after noon. Even if it doesn't prevent you from falling asleep, it can cause shallow sleep or nighttime awakenings.
7. Avoid going to bed on either an empty stomach or a full stomach. A light snack may be of value.
8. Bedrooms should be quiet, safe, and relaxing. Clocks should face away from the bed, so as not to "count down" the minutes until morning.
9. Daily exercise will improve insomnia, although the effects may not be immediate.
10. Schedule "worry time" earlier in the day, so as to consider the day's problems and find some resolution before getting into bed.
11. Most adults need about 8 hours sleep every night.
Some require more and some less. Many poor sleepers spend much more than 8 hours in bed and this makes fragmented sleep a habit. Except if you have lengthy sleep requirements, limit your time in bed to no more than 8.5 hours. If you often take hours to fall asleep,go to bed later. Remember that children need more sleep than adults.
12. Bed is for sleeping, not entertainment
Television, computers and other distractions can interfere with your sleep. It is better not to sleep with your TV on. Your mind needs to be in the habit of knowing that if you are in bed, you are there to sleep. Don’t stay in bed if you are wide awake.
13. Make sure your bedroom is comfortable You should have a quiet, dark room with comfortable bedding and good temperature control.
14. Avoid daytime naps
Sleeping during the day will make it much more difficult to sleep well at night. If a nap is absolutely necessary, for example because of a late night, then limit this to about thirty minutes. Make sure that you are awake for at least 4 hours before going back to bed.
15. Don’t lie awake watching the clock
Watching the time on a clock just makes you anxious about not being asleep. If possible take the clock out of your bedroom. If you need the clock for the alarm, turn it around so that you cannot see the time.
16. Avoid sleeping pills except in exceptional circumstances They do not fix the cause of your sleeping problem.
17. You may need professional help
If you are still having trouble sleeping, if you have persistent problems with mood, restlessness in bed, severe snoring or waking up unrefreshed despite what should be adequate length sleep, make sure that you go and see your doctor
18. Exercise - Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon.
19. Have a hot bath or shower - Helps bring on sleep because it can relax tense muscles.
20. Read a fiction book - It takes you to a whole new world if you really get into it. And then take some time to ponder over the book as you fall asleep.
21. Cool down your room - Most people sleep better in cooler weather, so make sure that you have your bedroom set to the proper temperature. You shouldn’t be too cold or too hot.
22. Sleep in silence - Avoiding distractions will allow you to feel more restful and to fall to sleep
23. Quieten a racing mind before bedtime.
24. Getting more emotional support may help.
25. Quit smoking.
Besides all the usual benefits of quitting smoking, nicotine is a stimulant and it can take hours for the effects of a stimulant to wear off.
26. Make your bedroom your oasis.
Your bedroom should be a sleep-friendly environment.
- Clean
- Dark as possible (a sleep mask can works wonders)
- Comfortable mattress and pillows
- No technological distractions, if possible
- And while you are at it ...
27. Set your thermostat.
Once you are asleep, it is difficult for your body to regulate its own temperature, so make sure you are comfortable beforehand.
28. Drink a warm beverage before bedtime. Chamomile and Valerian Root Tea are calming. As an alternative, a natural sleep remedy is a glass of warm milk with some nutmeg and honey.
29. Create a comfortable and quiet environment for sleep. Make sure your pillow, mattress and sheets are comfortable and support the creation of a nurturing environment.
30. When you are ready to fall asleep simply close your eyes and “observe your body”. Wherever you feel tension you can consciously relax that area. Then gently observe the in-flow and out-flow of your breath until you fall asleep.
31. Some foods can help, though. Milk contains tryptophan, which is a sleep-promoting substance. Other foods that may help promote sleep include tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas.
32. Keep pets off the bed. Does your pet sleep with you? This, too, may cause you to awaken during the night, either from allergies or pet movements. Fido and Fluffy might be better off on the floor than on your sheets.
33. If your partner’s snoring is loud and disturbing, have them see their doctor to see if they might have a sleep disorder.
34. If you have a strong urge to move your legs at night, you might have a sleep disorder, restless legs syndrome (RLS). RLS is treatable!
35. If you awaken and begin thinking, try counting slowly backwards from 500. Say each number slowly in your mind along with a complete inhale and exhale.
So catch those zzz's!
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