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Ways to Get a Better Night of Sleep

By Edited Nov 13, 2013 0 0

sleep disorder

Only use your bed for sleeping.  It is true that you will keep a better night of sleep when you only go in your bed to sleep.  The reason for this is because it messes with your sleep drive.  Your body will recognize that you are resting in bed and will think that you don’t need as much sleep.  It is a better idea to hang out on the couch or somewhere besides the bed.  It makes it hard if you are living in a dorm room where the only place for you to hang out is your bed.  If you are in this situation, you may want to go to the library to study with a friend, take a walk or hang out in the lounge.  You are sure to get a better night of sleep if you do.

Make your bed.  It is reported that people who make their bed every night get a better night of rest.  The reason goes along with the reason listed above.  When you make your bed, you are less likely to sit in it and use your bed for reasons besides sleeping because you won’t want to mess it up.

Open up your blinds or shades.  It is important for your body to recognize that the light is for being awake and the dark is for sleeping.  Before you go to bed, open up your blinds so the light can shine through in the morning.  Soon enough you will be waking up before your alarm clock goes off if it is light outside.  The process of releasing melatonin when you sleep will regulate your sleep patterns.

Exercise and keep your body in shape.  Exercise is important to get a good night of sleep.  It will tire you out and you will feel great the next morning.  Not only are you working towards your weight loss goal, but your body will feel healthier in general.  Eating right is also helpful.

Don’t eat after 7:00 at night.  Eating dinner after 7:00 is not a good idea because it will keep you up at night.  If you are that hungry and must snack on something, at least make it something healthy.  Grab some fruit, or even better drink a glass of water.  It is always best to hydrate yourself before you eat.  Often times your body gets confused and thinks you are hungry, when you are really craving something to drink.

Relaxing scents and baths.  Relaxing scents and baths are helpful to many people.  A lot of people feel soothed when they are soaking in a warm vanilla bubble bath or using bath salts.  Other people love the smell of lavender and feel that it helps them fall asleep.  Choose your relaxing scent to use before you fall asleep.  You can spray some on your pillow if you get it in mist form, or get some bubble bath and pour it into your bath water. 

When all else fails try something natural.  It is important to leave prescriptions for last.  Melatonin is a natural supplement that your body produces and sometimes it is not able to produce as much as it needs.

Going to bed at the same time everyday and waking up at the same time is a good idea to keep your sleep schedule on a regular routine.  Your body will get used to waking up at that time and you will feel great after you get a good night of rest.

Using a backlit device may be harmful and may disrupt your sleep patterns as well.  A computer with a backlight may be necessary, but you should also turn on a lamp or go into natural sunlight if possible.  Reading from an e-reader or an ipod at night may be a bad idea because it strains your eyes and is hard for you to get sleep at night.  Try an an actual paperback book instead as it is easier on your eyes.

One of the most important things about getting a good night of sleep is to make sure your bed and room is comfortable.  If you are uncomfortable in any way, it is going to disrupt your sleep.  For instance, if your clock is just too bright, turn it on dim or just get a new clock.  Another thing is to make sure that your pillow and bed are right for you.  Some people like their bed firm and others like their bed soft.  Try out several pillows and see which one feels best for you.

Don’t drink anything an hour before bed.  Drinking liquids right before bed will definitely disrupt your sleep rituals.  The reason for this is because you will have to get up in the middle of the night to use the bathroom.  This means that you aren’t getting the recommended sleep each night.  Even if you don’t get up to use the bathroom, you probably still feel uncomfortable because you have so much pressure on your bladder and you aren’t sleeping as soundly.

Relaxation methods are also a good idea in addition to relaxing scents.  One relaxation that works great for many people is to tense all of your muscles up as tight as they can go and relaxing then.  You should start out with your feet and work your way up your body until you get to the top of your head.  Start at your toes and tense them for a few sections and relax for just a few as well.  Continue to you ankles, calves,knees, thighs, etc.  You should focus on each of your body parts.

There are many things you can do to relax and get a better night of sleep.  When all else fails, you should contact a sleep doctor to determine what the cause is of the inability to sleep.  Sometimes it could be something as simple as eliminating certain foods from your diet, getting on a routine or eliminating stressful events in your life.  A sleep disorder specialist can help you determine the cause.  

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