Getting a good night’s sleep on a regular basis can sometimes be a bit of a mystery. I have had issues in the past with insomnia, and can tell you from personal experience that it can be a challenge and left unchecked, can make you a little crazy.
So, if you are one of those people having problems when it comes to sleeping, here are some of the suggestions that may help you sleep better:
1. Sleep Habits. Develop better sleeping habits. Like almost everything else in life, developing good habits helps a person accomplish certain tasks at hand. For those who are prone to not sleeping well at night, it would be best to start developing good habits that would help him or her get better sleep. Good sleeping habits might include daytime routines such as eating the right foods, exercise, and a short nap in the afternoon. Experts say that eating the right foods would help a person be lulled into sleep. If one wants to get better sleep, he or she must avoid having foods and beverages that contain ingredients that might stimulate the nerves and senses, such as those containing caffeine. To help the body relax, enough physical activity should also be done during the daytime so it will lead to relaxation, but not exhaustion of the body. This should help your body crave rest at night. Although power-napping can work well for some people, it can be detrimental to those of you who are having sleeping problems. The problem is that there is a tendency to “over nap” that which will eventually affect their sleeping at night.
I have not been able to nap for many years. I know from experience that it disrupts my nighttime sleep. Additionally, sticking to my normal, almost regimented bedtime is very important to getting an adequate amount of rest.
You have to find your own particular balance, and maintain it.
2. Exercise. Each of us must get enough daily exercise to help you get better sleep. Aside from the health benefits, regular exercise also helps a person get better sleep especially at night. The body needs to work just enough so it will want to rest at night. Strenuous activities such as workouts are not really necessary. Simple exercises such as brisk walking or light yoga activities should be enough to help to get better sleep at night.
3. Sleeping Plan. You know your body best. If you are having trouble sleeping, try to analyze what the problem may be. If it is something that you can handle easily, try to do the things that will help you overcome it. This can be accomplished by coming up with a personal sleeping plan that works for you. You can map out the activities that you are capable of doing and try to implement them during nighttime. If the specific plan doesn’t work today, try another set of sleeping plans the next night and then another one for next, next night. By doing this, you can discover the techniques that would work for you specifically.
If snoring is an issue, see a physician.
Part of my personal plan involves giving me permission to go to my bedroom at a specific time, not a minute before.
4. Sleep Hygiene. Create a good sleeping environment for yourself. If you want to get better sleep, the easiest way is to create a comfortable, nice, and cozy sleeping environment. The specifics of what is in that environment vary from person to person.
If you are having trouble sleeping and you have tried all the techniques available but those did not work, why not try re-arranging your bedroom. Figure out if there is something inside your bedroom that hinders your sleep. Check if your bed still suits the needs of your body and if not, try replacing it. Check if there are some things that catch your attention and make it hard for you to sleep, if there are, try removing them for a while until you are able to sleep better. To get better sleep, you can also try soundproofing your room to avoid unnecessary noises, adjusting the lights, painting the room a more soothing color so that you will be more comfortable, getting into a comfortable sleeping position and practicing deep breathing to relax your senses.
As I said above, I have had bouts of insomnia, and working on sleep hygiene was part of a step in the right direction. I don’t watch much television, but I no longer have a TV in m y bedroom. I also enjoy reading, but I do not read in my bedroom. The bed and the bedroom are for sleep!
5. Aids and Products. There are many products in the marketplace, and even medications that promise to help one get better sleep. But, these artificial substitutes often have a side effect. To avoid further complications, it is best to try sleeping techniques the natural way, initially. Some of these products may include routines that will not only help you get better sleep but help improve your overall health as well.
Conclusion
Proper sleep is important to our health and our ability to function well both physically and mentally. Develop a plan. The first thing that you could do is to develop and practice good sleep hygiene. These include eating the right foods that can help you sleep better and avoid those that affect sleeping patterns. It also includes having regular exercise and avoiding napping in the afternoon so you will sleep well at night.
The most important thing you must do is develop a routine. The specifics of the routine can be individualized.
Thoughts? Additions?
photo credit: http://www.flickr.com/photos/lxn271/154311995/sizes/z/in/photostream/
