Sep

17

Secrets To A Better Nights Sleep!

sleepGood sleep strategies are essential to deep, restorative sleep you can count on, night after night.  By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, you can discover your personal prescription to a good night’s rest.  The key is to experiment.  What works for some might not work as well for others. It’s important to find the sleep strategies that work best for you.  The first step to improving the quality of your rest is finding out how much sleep you need.  How much sleep is enough?  While sleep requirements vary slightly from person to person, most healthy adults need at least 8 hours of sleep each night to function at their best.

How To Sleep Better Tip #1: Stay On Schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off.  Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night.  There’s a caveat, though.  If you don’t fall asleep within about 15 minutes, get up and do something relaxing.  Go back to bed when you’re tired.  If you agonize over falling asleep, you might find it even tougher to nod off.

sleep

How To Sleep Better Tip #2:  The Environment

Be sure to create a room that is ideal for sleeping conditions.  Often, this means cool, dark and quiet.  Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.  Your mattress and pillow can contribute to better sleep as well.  Since the features of good bedding are subjective, choose what feels most comfortable to you.  If you share your bed, make sure there’s enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.

How To Sleep Better Tip #3: Listen to Relaxation CD’ssleep

Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep.  An excellent relaxation/meditation option to listen to before bed is the Insight audio CD.  Another favorite is the Sleep Harmony CD, which uses a combination of advanced vibrational technology and guided meditation to help you effortlessly fall into deep delta sleep within minutes.  The CD works on the principle of “sleep wave entrancement” to assist your brain in gearing down for sleep. 

How To Sleep Better Tip #4:  Exercise

Exercising for at least 30 minutes per day can improve your sleep.  However, don’t exercise too close to bedtime as it may have an adverse effect and keep you awake.  Studies show exercising in the morning is the best if you can find the time to incorporate it into your schedule 🙂

How To Sleep Better Tip #5:  Avoid Napping

Napping actually has the ability to make matters worse if you usually have problems falling asleep.  If you do nap, make sure to keep it short.  A brief 15-20-minute snooze about eight hours after you get up in the morning can actually be rejuvenating!  Anything more than that can hinder your efforts in successfully get a good nights sleep.

When it comes to quality sleep, others find it more suitable to make a list of all the stressors that happen throughout the day.  This combined with a plan to deal with them can act as “closure” to your day. Also, combining this with a period of relaxation such as reading something light, meditating, aromatherapy, light stretching, or taking a hot bath can also help you get better sleep.  Lastly, make it appoint to NOT look at the clock!  This will do nothing more than disrupt your sleep even further.  Here’s to a better night’s sleep!

Thanks for Reading!!!

Chris

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Category: Challenge

About the Author ()

Originally born and raised in Woburn Massachusetts (love my Red Sox, Patriots, Celtics and Bruins!) I made my trek northward to the beautiful state of Maine back in October 2003 after marrying my college sweetheart. We began a family in 2004 and I am happy to say that we have 4 happy, healthy, beautiful children that bring an amazing amount of joy to our lives! I am also a type 1 diabetic. Diagnosed back in 2006 (out of the blue), at a routine doctors visit. Diabetes has single handed-ly been the biggest obstacle that I have faced in my life. At the time I had no idea of what a roller coaster ride I would be in for, I mean really, what's a couple finger sticks a day and a couple shots of insulin for food...this will be easy, I got this! Well 2 ER visits later, I quickly found out that this was no joke, and if I wanted to see my little ones grow up, this was something that I needed to take seriously! Little by little as we began to digest all of the information that was being thrown at us...fast acting insulin, short acting insulin, lancets, test meters, test strips, ketone sticks, carb counting, food groups, glucagon emergency kits, insulin pumps, glucose monitors...OMG, my head was spinning like a top!! After a couple of crazy years, I can happily say that I am well controlled and feel absolutely amazing! Not to be lost in all of this either is the amazing support of my wife. She has been my rock! She has been with me every step of the way, from 2am finger sticks to helping me change out a failed pump in the middle of a crowded restaurant. She truly is an amazing wife and mom and I can't imaging my life without her love and support- love you babe!

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