20 Secrets to a Good Night Sleep
Posted: Saturday, June 13, 2009
by Logo Designer
Logomyway LLC
If you are having sleep problems then you are not the only one but there are number of people struggling with falling and staying asleep. If you are not suffering from a serious sleep disorder, you can improve it by improving your lifestyle and by creating a better sleep atmosphere for good sleep. Some techniques are listed below:
1. Regular exercises help us in improving our health as well as make us fall asleep and sleep better. A brisk walk, a bicycle ride, running and yoga can help you. Make your schedule of exercise in the morning or early afternoon.
3. If you want to sleep deeply then switch off the light of the room in which you sleep. Make it a complete dark room because the smallest bit of light in the room can disturb you.
4. Do not watch TV right before bed. It is too thought-provoking to the brain and it will take long time to fall asleep.
5. Go to bed and wake up at the same time each day even on the weekends. This will make your routine and also make it easier to fall asleep and get up in the morning.
6. If you want some relax then read some religious or holy books. Do not read thought-provoking books as they have the reverse effect.
7. Try to avoid using noisy alarm clocks as such alarm put pressure on the body to wake up suddenly. Give up your usual shrill alarm and use the sun alarm clock. The Sun Alarm gives a perfect way to wake up each morning if you can't wake up. This clock is ideal for everyone who has trouble falling asleep.
8. Write down your thoughts before bed if your mind is racing.
9. Go to bed as early as possible as our body system will get disturbed and cause further disruption of our health.
10. Check your bedroom for electro-magnetic fields. These can disturb the pineal gland, and may have other negative effects as well.
11. Do not keep the temperature of bedroom more than 70 degrees F. Too hot homes mainly the bedrooms are not good for sleep.
12. Always try to eat a high-protein snack more than a few hours before bed.
13. Daily eat a small piece of fruit before bed. This can help the tryptophan cross the blood-brain barrier.
14. If you are not having any severe problems then reduce or avoid taking drugs as possible. Many medications may have effects on sleep.
15. Avoid caffeine. Caffeine is not metabolized well and therefore people feel the effects long after consuming it. Use of caffeine either in coffee, tea or some other will keep away people from sleep.
16. Keep the alarm clocks and other electrical devices far away from the bed as possible, at least 3 feet away.
17. Avoid consuming alcohol. Alcohol makes the people drowsy but the effects are short lived and people will often wake up for long hours later, unable to fall back asleep.
18. Loose your weight as overweight can increase the risk of sleep apnea, which will not give you a restful night's sleep.
19. Do not drink liquids within 2 hours of going to bed. This will increase the frequency of going to bathroom.
20. Avoid food which is sensitive for you especially wheat and dairy products as they may have effect on sleep, such as causing excess congestion and gastrointestinal upset.
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