Tips for Better Sleep
December 1, 2008
There are a lot of people who are unable to sleep during certain nights. The National Sleep Foundation reports that about two-thirds of all adults have some trouble sleeping some nights. Insomnia is everywhere. We all experience it at times. It is the commonest sleep disorder. But by brushing up on your sleep hygiene can get insomnia off your back.
Have a sleep schedule
It is important to keep a sleep and a getup time. Keeping to this schedules makes the body adjust to it as normal. If you want to postpone your sleep, you end up getting sleepless nights instead. The timing for your sleep is also important. It has been discovered that the best time to sleep is between 10pm and 6am.
Regular exercise
Exercise increases the length of time the body spends in deep sleep. Sleep is the stage where your body repairs its cells and the immune system refreshes itself. However, it is not good to exercise a short while before going to bed. Exercising less than three hours before going to bed will lead to sleep problems.
Less caffeine
Try to decaf about six hours before you go to bed. Taking a cup of coffee before going to bed will keep you painfully awake for several hours, if not the whole night.
Early and light diner
A big meal in the evening is not good for sleep. Eat a light meal not after 6:30pm. Digestion cannot go on properly while you sleep. That does mean that you go to bed hungry. It will be difficult to sleep with a growling stomach. If you need to snack, some crackers or cookies will do. Carbohydrates are known to increase serotonin which causes to deep sound sleep.
Keep room dark
The absence of light is one important factor that induces sleep. The darkness, in addition to closed eyes, that releases melatonin which is hormone produced by the pineal gland during sleep. If you have seeping to your room from the street, you will have to get some darker curtains or a sleep mask.
Limit your bed to two things
Your bed should be used for two things only – sleep and sex. Watch TV or read while sitting on a couch.
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