Natural Tips to Help You Sleep
The quality of our sleep affects every area of our lives. If we are to function at our best, we have to get the right amount of quality sleep. Judging by the fact that eight out of ten adults state that they have sleep issues three or more times a month, this is a pretty big issue in today’s society. Read on for eight tips that will have you well rested and refreshed in no time.
1. Determine how much sleep you need. Healthy adults need at least eight hours of sleep. However, some people need more or less. Experiment with the amount of sleep you get and record how each makes you feel. Find an amount that leaves you well rested, but not groggy.
2. Set a regular bedtime, and stick with it. Pick a time when you are tired enough to fall asleep without tossing and turning for hours before drifting off. Stick with this time, even on weekends or vacations. Reset your bedtime by bumping it forward or backward in fifteen minute increments.
3. Wake up at the same time no matter what. If you’re getting enough sleep, you won’t need an alarm to wake you up at a certain time. If you need an alarm and feel groggy in the morning, try moving your bedtime back until you feel your best.
4. If you need to make up for lost sleep don’t sleep in. A daytime nap is a more effective way to make up for lost sleep. Sleeping in throws off your natural sleep-wake pattern. If you suffer from insomnia, you may want to skip a nap altogether. If you absolutely have to nap, do it for no longer than thirty minutes.
5. Create a relaxing bedtime routine. Shut off the tv, computer and cell phone an hour before retiring. Give your body time to respond to its natural rhythms. Electronic devices can cause disruptions in your body’s sleep wake cycle. If you like to read before bed, don’t use a back-lighted device, choose one without the glare. Take a hot shower or bath, read or have a cup of tea. Choose an activity that relaxes you and signals the end of a busy day.
6. Set the stage for sleeping success. The atmosphere in your bedroom should promote sleep. Cut out the noise. If you live in the city or background noises are an issue, use a noise machine to block out unwanted sounds. Darken the room as much as possible. Use a flashlight instead of turning on the lights for late night bathroom trips. Lower the temperature in your room and make sure it is well ventilated.
7. Don’t eat or drink for a few hours before bedtime. Eating something heavy can cause stomach distress during the night and disrupt sleep. Drinking too much can cause sleep to be interrupted by late night bathroom visits.
8. Don’t hesitate to ask your family doctor for help. Sleep is vital to your physical and emotional well being. Your doctor may have some suggestions to help you get a better night’s sleep. Many find that occasional short term use of a natural sleep remedy such as Sleep Already can help restore good sleep-wake habits.
For more information on all natural sleep remedies, please click here: Natural Sleep Remedies