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10 Ways to Sleep Better

10 Ways to Sleep Better

A good night’s sleep is very important especially with the hectic lifestyles we all seem to be living these days. It is very important for our bodies to recuperate because of the stress that life adds to our lives. These tips to get better sleep might just help you as they have helped me.

Check out and try the following 10 ways to sleep better:

  1. Exercise: Oh the dreaded E word. If you get regular exercise and follow an exercise routine you will sleep better. Just make sure you don’t exercise close to bedtime, as it may do the opposite and actually keep you awake. I refuse to say anything more about this swear word. 🙂 If you want you can check out How to lose weight at home for a different way to exercise.
  2. Make your bedroom fit for sleeping: The best environment for sleeping is a bedroom that is dark and quite; it should also be just the right temperature. If you can, get dark curtains, to ensure a dark room when the lights go off. The bedroom should be as quite as possible, if this is not possible, consider getting some ear plugs. The right temperature is something that is depended on each individual; you have to work out what feels comfortable to you. It should not be so cold that you shiver more than you sleep, neither should it be so warm that you sweat at night.Bed for Sleeping
  3. Bedroom is for sleeping: Your bedroom should not be your mini office, study, or dining room. Pay your bills somewhere else. Do not eat in your bedroom. Do not read that report you have to hand in the next day while sitting in bed. Paying bills and doing work in bed will not relax you; you will lie awake worrying about it when you eventually put off the light. Your bedroom should only be for sleeping, and of course sex. (which is beyond the scope of this article)
  4. Watch your intake: Avoid alcohol, caffeine, cola, chocolate, energy drinks, and smoking before bedtime. If you like a night cap, stop drinking it at least 2 hours before you go to bed, or you risk staying awake counting sheep; which is not as fun as it sounds. Smoking before bedtime can keep you awake, so also avoid it at least 2 hours before bedtime. Coffee, coke, and chocolate are great, but can make you wishing for some ZZZZ’s if taken in the evening. I recently got a new coffee machine as a gift and could not wait to try it out, and had my first cup at 9oclock that night, needless to say, I managed to get about 4 hours sleep that night. (great coffee though)
  5. Snack: Have a healthy light snack before bedtime, and a warm class of milk. A bran or oatmeal biscuit or cookie can be a good choice, a whole grain piece of toast is another. Just avoid something with chocolate or sugar in it; so chocolate chip cookies is not an option. For extra help you can add a teaspoon of honey to the milk, it is sure to knock you out. (it does me)
  6. Relax: If you are stressed and worried about something, you will not be able to sleep; your mind will not be able to come to rest. Just as mentioned in number 2 above, you need to wind down; relax. Do something that will relax you; read a book, warm bath, watch a political debate, or whatever else works for you. Just don’t work or pay the bills just before bedtime, these are sleep breakers. Just free your mind and relax.
  7. Bedtime routine: Follow a bedtime routine every night when it gets close to your bedtime. Do the same thing every night in sequence,10 ways to sleep better just wind down. Maybe you like reading, and you can read a little. You could also listen to relaxing music. Watching some television can also help, as long it is something relaxing and not the latest horror movie. When you are ready to head to the bedroom, follow the same hygiene routine as you would normally do, but do the same things every night, and then turn off the light. What works for me is; after I am done working I play video games for an hour or so, then watch a little TV, then do the normal hygiene things. (Brushing teeth etc.) Then ZZZZZZZZZZ.
  8. Sleep Schedule: It is very important for your ‘internal clock’ to follow a regular sleep routine. This means that you go to bed at the same time every night and wake up the same time every morning, even on weekends. I think most of us are a little guilty of the last part, isn’t weekends designed for us to sleep a little later and wake up later. (like maybe midday) Seriously though, if you manage to ‘train’ your body to be used to going to sleep at the same time every night, you will definitely sleep better because your body will have a cut off time. Remember, 7 to 9 hours sleep per night should be your target.
  9. Extra pillows: If you struggle with back pain, try placing a pillow between your knees, so you can comfortably sleep on your side. This will take pressure off your lower back and relieve some of the pain you may experience. I have chronic back problems, and this trick works perfectly for me.
  10. Take a walk: If you are struggling to fall asleep, get up and take a walk or do something different for a short time, you will soon feel ready to go to sleep again. If you just lie in bed and hope that you will soon fall asleep, you will become more tensed and worried about not sleeping, and have less chance of falling asleep. I promise you; looking at the clock every few minutes wondering when you will fall asleep, is not going to help you fall asleep. Just take a walk.

These 10 ways to sleep better is by no means complete, and there are still many other things you can do to naturally improve your sleep, but this article is only intended to show you some of the things that works for me and that can help you. Try them and find out if they improve your sleep. Let me know of any other remedies and tips you might know of.

 

 

Images: https://pixabay.com/

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2 Comments

  1. Hey Nick! Thanks a lot for these useful tips. Since my snoring begun, comfortable sleep has become a dream for me 🙁

    • Hi Dooris

      I am glad the article was helpful, and I hope the tips can help you get some quality sleep.
      There are some things in the article that I have successfully used for many years to help me get better sleep.

      Kind regards.

      Nick

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