Improve sleep. Nothing is more frustrating than not being able to sleep. Tossing and turning as your mind is
racing, going over everything that happened today. Night noises keep you awake. What can you do?
There ARE things you can do! Here are some new tricks to sleep well.
A comfortable, hypo-allergenic mattress and a supportive pillow are the keys to a good night's
sleep. A mattress which is too old, too firm, or too saggy will create painful pressure points
on your body, and cause tossing and turning.
This reduces the time you are awake in bed. If you can't fall asleep within 20 minutes, get up
and do something boring until you feel sleepy. Sit quietly in the dark or read the warranty on
your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues
to your brain that it is time to wake up.
This will ensure you are tired at bedtime. If you just can't make it through the day without
a nap, sleep less than one hour, before 3 pm.
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
Regular exercise is recommended to help you sleep well, but the timing of the workout is
important. Exercising in the morning or early afternoon will not interfere with sleep.
It is important to give your body cues that it is time to slow down and sleep. Listen
to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free
tea, do relaxation exercises.
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to
bed your body knows it is time to sleep. Sex is the only exception.
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep.
Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription
drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem
to help you sleep in the beginning as it slows brain activity, but you will end
up having fragmented sleep.
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy
meal before bedtime, that can interfere as well. Dairy products and turkey contain
tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm
glass of milk is sometimes recommended.
A hot bath will raise your body temperature, but it is the drop in body temperature
that may leave you feeling sleepy.
A hot room can be uncomfortable. A cooler room along with enough blankets to stay
warm is recommended. If light in the early morning bothers you, get a blackout
shade or wear a slumber mask. If noise bothers you, wear earplugs or get a
"white noise" machine.
Use sunlight to set your biological clock:
As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.
Dormia's website is provided for general information only, and should not
be treated as a substitute for the medical advice of your own doctor or any other health care
professional. Advanced Comfort is not responsible or liable for any diagnosis made by a user
based on the content of this website. Always consult your own GP if you're in any way
concerned about your health.