How To Get Better Sleep At Night
June 16, 2008
Light helps restart your body clock to its active daytime phase. So, when you get up, go outside and get some sunlight. Or if that’s difficult, turn on all the lights in your room. Then walk around for a few minutes. The calves of your legs act as pumps and get blood circulating, carrying more oxygen to your brain to help get you going. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.
Go to bed and wake up at the same time every day, including weekends, even if you didn’t get enough sleep. This will help train your body to sleep at night and better develop a bedtime routine. Do the same thing every night before going to sleep.
In addition, look at this example, take a warm bath and then read for 10 minutes every night before going to bed. Soon you’ll connect these activities with sleeping, and doing them will help make you sleepy. If noise is a problem, use a fan to mask the noise or use ear plugs and if you must sleep during the day, hang dark blinds over the windows or wear an eye mask.
Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the CD of natural sounds such as river, mountain, wind, ocean etc. you can also go for some classical instrumental tracks. Use the bedroom only for sleeping or having sex. Don’t eat, talk on the phone or watch TV while you’re in bed and make sure your bedroom is quiet and dark.
Never oversleep because of a poor night’s sleep. This is the most crucial rule. Get up at about the same time every day, especially on the morning after you’ve lost sleep. Sleeping late for just a couple of days can reset your body clock to a different cycle — you’ll be getting sleepy later and waking up later. Many medications, both prescription and over-the-counter may have effects on sleep.
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