Tips for a Better Nights Sleep

| April 4th, 2012

You toss, you turn, you punch your pillow, and then finally give up and turn on the late night TV show, the whole time stressing about how early you have to get up and get the kids off to school and make your early morning meeting at work.

Sound familiar?

It's the ever so familiar story of a SLEEPLESS NIGHT.

Next time this happens try these steps for a rested nights sleep:

1. It's time for bed!

Your mother always said this to you but there is really truth to her statement. The first step to getting a restful night is setting yourself a routined sleep schedule. Go to bed early, wake up at the same time everyday, take a nap to make up any lost time but not after you have eaten a big meal.

2. Sleep when it's dark out and wake when it's light.

This will help get the Melatonin flowing in your body. Melatonin is a hormone that is controlled by your exposure to light. When it's dark your brain will secrete more melatonin to tell your body it's sleepy.

To help get a better nights sleep get more sun exposure to your face and body during the day (with sunscreen of course). Spend some time outside, open the curtains in your house, and don't' use the television to fall asleep with. The television light will lessen the melatonin production in your body.

3. Create an environment for sleep.

Try to lessen the noises around you and keep your room cooler with plenty of ventilation. Sleep on a bed that is comfortable and keep from using your bed as a work space. Be sure to cue your body that your bed is only for intimacy and sleep.

4. Eat good, sleep good

Stay away from eating big meals late in the evening and lay off the alcohol and caffeine.

5. Don't stress out!

Don't go to sleep with your head filled with thoughts. Relax, breath, and focus on a feeling or sensation in your body to keep your mind off the things that are stressing you. Some people find a sleep noise machine or running a fan a good solution.

If all this fails to provide you with a night of peace and relaxing sleep, then maybe it's time to see a doctor to see if you have a sleep disorder.

Sweet Dreams!

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