Five Tips to Help You Sleep Better
Quality sleep is elusive for far too many Americans. Those who suffer from addiction have abnormal sleep patterns and need help creating appropriate sleep habits. Here are five tips you can use to improve your sleep at night, by getting to sleep quicker and staying asleep longer.
- Keep your room dark – Nothing will wake you up faster than light, not just light from street lamps, passing cars, or the sun, but also light from handheld devices, computer and TV screens, and other ambient sources. Keep all handheld devices out of the bedroom and turn off televisions and other light sources at least a full hour before bedtime. When getting ready for bed, use soft light from low-wattage bulbs in bedside lamps. Close the blinds or use blackout curtains. Everything you do to keep the room dark will trigger the hormones that cause us to want to sleep and will be to your benefit.
- Make your bedroom a sleep sanctuary – If you work, play, and hangout in your bedroom, you’ll send your body mixed messages about what that space is for. Use your bedroom only for sleep time activities. Of course, that isn’t always possible if you live in an efficiency apartment or dorm room. If you must use your bedroom as an all-purpose area, be sure that you keep everything put away and picked up. A cluttered area will cause your mind to race, preventing sleep. Also consider using aromatherapy at sleep time to tell your body that it is now time to sleep.
- Finish eating earlier – When you eat less than two hours before bedtime, you send your body mixed signals. After eating, your body takes a considerable amount of time to digest food. Finish eating a minimum of two hours before you go to bed – and this includes snacks!
- Avoid caffeine after 2 pm. – Late afternoon or evening caffeine consumption can keep you buzzing well into your regular sleep time. Pass on the after-dinner cappuccino or the caffeinated drinks with dinner. For those who are sensitive, even a chocolate dessert can be too energizing.
- Exercise early in the day – An after dinner exercise routine can keep you awake. Try exercising first thing in the morning when your metabolism will get the greatest boost. If you don’t currently exercise, add it into your schedule. Not only will you get the benefits of an exercise regimen, but you’ll also sleep better at night by working out during the day!
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