How to get better sleep?
By making some simple lifestyle changes you can enjoy better sleep waking energised.
Better Sleep Tips By removing televisions and other similar devices in the bedroom, counting sheep or even reading a book. Have you tried these……
1. Create a restful sleeping environment.
Better sleep is achieved at a certain temperature, try keeping your bedroom at around 65° F and 72° F. Quilts have different heat rating values known as “Togs”, ask in the shop for one that suits you and your needs best. Blankets also vary in thickness and textures try out various ones to see which helps best towards better sleep. Whilst it is still important to have good air circulate, you need to feel and be warm before being able to drop off to sleep.
2. Keep pen and notepad by your bed.
Write away your worries by creating notes or lists of things to do the next day to clear the active worrying mind. It would be a good idea if you are a worrier before bedtime of all the jobs you need to do the next day that you write your list before going to bed. This helps to relax the mind before sleep. The brain likes to re-run the day for you before shutting down and like a computer file away everything. If there are unresolved issues this is where the brain cannot shut down until these decisions have been made. By reviewing the day in your mind and a list or plan for the next day the mind is happy and becomes relaxed and calm. The idea is that you do not do this just before going to bed or actually in bed, as this can be stimulating for the brain. Only do this if you really cannot get off to sleep.
3.Up Your Magnesium daily intake.
Magnesium is an essential mineral your body requires for maintaining muscle and nerve function. This mineral works in conjunction with others to provide the body a healthy strong immune system and good bones. A deficiency in Magnesium can lead to muscle spasm.
Magnesium helps you fall asleep by calming your nerves and relaxing your muscles, helping to aid peaceful better sleep. Stress can cause magnesium loss especially in the fast-moving world we live in today. Attention to diet plays a more vital role than ever before. Foods containing highest quantities of Magnesium are pumpkin seeds, nuts, fish (mackerel), dark leafy greens (Swiss chard or raw spinach are good), squash, beans, lentils, soy beans, whole grains (brown rice), avocados, low-fat dairy (plain non fat yogurt), bananas, dried fruit (figs), or for a tasty treat try dark chocolate. Try adding some of the above to your daily diet. A Magnesium supplement (ZMA) may also be taken half an hour before retiring to bed.
4. Regular Times for Bed.
Your body will get used to going to bed and getting up at the same times with practise. Find a time when you feel really tired during the evening, we all have one and the same for getting up, although most people have different work times to follow, this may vary. Even so, we all have a natural waking time. In ancient times man worked very closely with nature, this would have been with the first light in the morning and at the darkest time at night.
5. Is Your Bed comfortable?
Choose a comfortable bed neither too hard or too soft to avoid muscular or joint aches. Turn your mattress often to avoid wear in the same place, leaving dips and hollows. Select the right type of pillow that is comfortable for your neck. If your pet likes to sleep on the bed make sure you have enough room and it is not them who are disturbing your sleep by moving or making noises in the night.
6. Have you tried Aromatherapy?
Lavender is one of the most popular, or Chamomile, Ylang-Ylang and Jasmine are especially good for activating alpha wave brain activity. These fragrant aromas leave you feeling totally relaxed and sleepy. These may be applied with a delicate spray onto your pillow, a lavender bag under the pillow, lighting a scented candle or a gentle massage to be able to inhale the vapours from the essential oils. Some scents activate the alpha wave activity in your brain, to help you to relax and get better sleep.
Rich foods and large portions or alcohol, especially late at night, can interrupt your sleep patterns. Food takes a few hours to digest causing your heart rate to rise, whilst your body works hard to digest all the food. Protein and fried fatty foods require more energy from your body to digest, therefore your body cannot prepare to shut down for sleep, until this task is complete. Alcohol may help you to fall asleep quickly, but later you may be awakened by the need in the night for the toilet or thirst.
8. Dine at the right time.
Are your meal-times erratic during the week? You may want to re-plan a meal schedule. Your meal-times need to suit your live style, providing it is not late at night and preferably before 8pm to give your body time to digest before bed-time. Being consistent with dinner times will help a good night’s sleep.
9. Exercise Regularly.
Take moderate exercise daily for at least 30 minutes. This may be achieved by walking to work or in your lunch break you need to get out of breath during this time to get the most out of the exercise. Try walking up steps or a small hill a few times to achieve the desired effect. Maybe swimming or jogging or a fitness class all helps to relieve tension, stress, built up energy which can lead to restless leg syndrome in the evenings, this is your body’s way of getting rid of unwanted energy. Avoid lively exercise near to bedtime as this is very stimulating, requiring time to wind down to feel completely relaxed and tired.
10. Take less Caffeine.
Cutting out stimulants such as caffeine in coffee or tea, particularly in the
evenings. Definitely can interfere with going to sleep and staying asleep all night without the need for the toilet. Caffeine can stay in the system for up to 24 hours depending on the quantity consumed, this will definitely affect the chances of going to sleep. Yoga breathing or some relaxing music can also be very beneficial. Enjoy a herbal tea or a cup of milky cocoa half an hour before retiring to get a better sleep.