i can't sleep - Tips for better Sleep habits !
Understanding the basics of sleep will help you to optimize your sleep. Making an effort to improve your sleep habits will repair and rejuvenate your body, enabling you to take on each new day with enthusiasm. One way to improve your sleep is with the Better Sleep Pillow. Below are some other ways:
Do not nap during the day. If you are having trouble sleeping at night, try your best not to nap during the day because you will throw off your body clock and make it even more difficult to sleep at night. If you are feeling especially tired, and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day.
Limit caffeine and alcohol. Avoid drinking caffeinated or alcoholic beverages for several hours before bedtime. Although alcohol may initially act as a sedative, it can interrupt normal sleep patterns. Stay away from stimulants like caffeine. This will help you get deep sleep which is most refreshing. If you take any caffeine, take it in the morning. Avoid all stimulants in the evening, including chocolate, caffeinated sodas, and caffeinated teas. They will delay sleep and increase arousal's during the night.
Keep to a regular schedule - go to sleep and get up at the same time each day. Take a 20 minute to 1 hour walk every day.
Always make sure that you get outside to soak up some natural light each day (remember the sunscreen!) Watch what you eat and stay away from caffeine after the lunch hour. Don't smoke. Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep. Many over-the-counter and prescription drugs disrupt sleep.
Expose yourself to bright light/sunlight soon after awakening. This will help to regulate your body's natural biological clock. Likewise, try to keep your bedroom dark while you are sleeping so that the light will not interfere with your rest.
Exercise earlier in the day. Exercise is very important for a good sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.
Tips for a better sleep environment
Use the bed just for sleeping. Avoid watching TV, using laptop computers, or reading in bed. Bright light from these activities and subject matter may inhibit sleep. If it helps to read before sleep make sure you use a very small wattage bulb to read. A 15 watt bulb should be enough.
Make sure your bed is large enough and comfortable. If you are disturbed by a restless bedmate, switch to a queen- or king-size bed. Test different types of mattresses. Try therapeutic shaped foam pillows that cradle your neck or extra pillows that help you sleep on your side. Get comfortable cotton sheets.
Make your bedroom primarily a place for sleeping. It is not a good idea to use your bed for paying bills, doing work, etc. Let your body recognize that this is a place for rest or intimacy.
Avoid bright light around the house before bed. Using dimmer switches in living rooms and bathrooms before bed can be helpful. (Dimmer switches can be set to maximum brightness for morning routines.) Don't stress if you feel you are not getting enough sleep. It will just make matters worse. Know you will sleep eventually.
Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated and the temperature consistent. And try to keep it quiet. You could use a fan or a "white noise" machine to help block outside noises.
Don't let your clock make you anxious. A big, illuminated digital clock may make you anxious. Place your clock so you can't see the time while you're in bed.
Avoid exercise near bedtime. No exercise at least 3 hours before bed. Don't go to bed hungry. Have a light snack, avoid a heavy meal before bed. Bedtime routines are helpful for good sleep.
A good night's rest has always been called beauty sleep / beauty rest and it is no myth. New research shows that individuals who are not sleep deprived have an increased capacity to lose weight and keep it off. Poor sleeping habits also cause you to age at an accelerated rate, both physically and metabolically. Our Memory foam pillow help with this process. Click Here to find out more: Better Sleep
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