A Good Nights Sleep - Here Are Some Do's and Don'ts

Has a good nights sleep eluded you lately?

Most of us have experienced nights of tossing and turning. Sleeplessness once in a while may be tolerated. However, lack of sleep and stress are related. If you find yourself being wide awake on more than an occasional night, and it's beginning to catch up with you, it's time to find a solution.

Changing a few of your daily habits might be the way to make a big difference in your sleep habits. Check out the do's and don't's sleep tips listed below.

The Don'ts

Let's start with some obvious don'ts. These are things that are well-known for interrupting a good nights sleep - although some people, are totally unaffected by them.

Caffeine
The caffeine in tea, coffee, chocolate, and certain sodas, could very well be the reason you're sleep deprived. Even decaf coffee has enough caffeine in it to keep some people bright-eyed in the middle of the night when they yearn to be sleeping.

Alcohol
Having an alcoholic beverage near bedtime can disturb your sleep. You may feel that since it makes you drowsy, it will help you sleep, but that's not generally true. While you can fall asleep easily, there's a good chance you'll wake up when it wears off, and then you will have trouble getting back to sleep.

Napping
The half hour nap taken at 3:30PM could be why you're still awake at 2:00AM. Instead of napping when you feel drowsy, get up and walk around, or do some light exercise. Then see if you have a better sleep.

The Do's

Exercise
Get some exercise during the day - whether at the gym, or just a good 20 minute walk. Doing your exercise outside is an added bonus as you soak in that vitamin D from the sun rays to brighten your mood.

Note: Make sure you're finished with your exercise at least 3 hours before bedtime. That will give your body time to relax before going to bed.

Supper early and light
Adelle Davis is quoted as saying we should "eat breakfast like a king, lunch like a prince, and dinner like a pauper". You need the most energy from food in the day time, not the night time. A lighter meal in the evening gives your body less food to digest before bedtime. It's recommended to wait 3 hours after eating before going to bed. That way the digestion process is over when it's time to sleep.

Time to unwind
If you have work at home to do, pick a time you plan to close up shop and stick to it. (Remember, you will work more efficiently tomorrow after that good nights sleep). Then just spend time relaxing and de-stressing. It may be reading, knitting, listening to music or just vegging in front of the TV (probably not the news if you're trying to relax your mind).

Warm shower or bath
Either can be soothing and relaxing before bedtime. A bath in a dimly lit room with candles is a great stress reliever. Try adding some aromatherapy.

Sleep Environment
A comfortable bed is a good start. If your mattress is less than comfortable, purchasing a quality mattress is a worthwhile investment. If that's not possible, there are various kinds of thick, soft mattress pads or feather beds that may just do the trick.

The pillow that is perfect for your head and body is important. The idea is to find one that doesn't strain your neck. Your head shouldn't be too high up, or too flat. Pillows come in many sizes and styles. Whether big, small, soft, medium, firm, find the one that's just right for you.

As for sheets, we all have our preferences. Some love the coziness of flannel all year round, while others like jersey or satin or soft Egyptian cotton. Flannel sheets are definitely wonderful on a cold night.

Be sure and have enough blankets to be warm, but not too hot.

Room temperature - not too hot. Try keeping the window open a crack.

Keep lights off, except for a night light, if needed.

No TV in the bedroom.

A Set Time to Go to Bed
Establish a bed time hour (preferably before 11:00) and do your best to go to bed the same time every night. If you're trying to establish a new bedtime for that good nights sleep, ease into it gradually by 15 minute increments each night.

A Bedtime Routine
We are creatures of habit. Your body likes routine. Set up your own bed time routine using the above do's and don'ts as a guide.

A good nights sleep is a important part of a stress relief

When you get your needed sleep, your mind is better prepared to focus on the day's tasks. When you have a well-rested mind you can manage stress more easily and have the increased emotional strength to tackle whatever comes your way.

To learn more about getting a good night's sleep, visit www.better-sleep-better-life.com.

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