10 Tips for More Restful Sleep

1. Exercise regularly. Nothing promotes sleepiness like bodily damage, and exercise is an efficient way of breaking down your system in such a way that it can easily repair itself and grow stronger. Regular exercise puts your body into a habit of wanting to recover at night. If you exercise enough, your body will protest and fall asleep on the spot.

2. Eat better. Overall diet also plays an important role in your sleep patterns. Many “bad” foods, as well as gorging yourself, will make you tired, but don’t be swayed by this illusion. Swooning energy levels due to bad food may help you fall asleep, but a lot, like alcohol, it will affect your sleep cycle and you won’t sleep as well or as long as you should. A diet consisting of mainly whole foods will keep your energy levels constant and help your body swing towards natural cycles and sleep patterns.

 3. Stay hydrated. The downside of drinking too much water may be waking up in the night to go to the bathroom, but this is offset by the upside, which is heat regulation as your body goes through various sleep stages. A dehydrated body can’t sleep or recover well, and dehydration is one of the major factors involved in the hung-over state you may find yourself in after a bout of drinking.

4. Sleep in a cool, dark place. Each person’s tolerance levels vary, but most everyone sleeps better in an environment that’s both cool and dark. Turn your bedroom into a peaceful place that’s designed for sleep.

5. Wind down in the evening. A nighttime ritual can greatly increase your chances for restful sleep. A light stretching session along with some calming reading and herb tea is a common recipe for sleepy time.

6. Learn to not use an alarm. While this isn’t always possible, if you get your lifestyle in order, your sleep pattern shouldn’t require an alarm. Even if you wake up at a crazy hour to go to work, your body will get used to it if you get into a schedule. The only time you should need to use an alarm is for special occasions.

 7. Don’t drink or smoke at night. I realize that this is when most people will drink and smoke if that’s what you do. Since it may be difficult to change, perhaps consider changing your patterns. Habitual smokers tend to sleep only three to four hours at a time, which is also the case when you’re intoxicated. To offset this, begin to cut back as the evening progresses and hydrate. Just taking enough time to begin the restorative processes prior to bed can greatly lessen the effects of drinking and smoking and help you sleep better.

8. Don’t go to bed at a certain time. Go to bed when you’re tired. Forcing yourself to stay awake creates the wrong brain signals, as can going to bed too early. There are times we all force ourselves to stay awake or sleep early, but try not to make this your default mode. By listening and responding to your body’s signals you’re creating habits that you should live by. You’ll probably end up going to bed around the same time anyway – you’ll just have less stress.

9. Use sleep medications only as a last resort.>Most sleeping medications are habit forming and have side effects. Of course, most doctors will tell you this, but you must also consider that the companies that make these drugs offer incentives for those who prescribe them. Be wary of the information you get. There are times when sleep medication can be handy, but it should always only be an option. It should never be a lifestyle.

10. Supplement your diet. Besides herb teas, such as valerian root, you can use supplements to further ensure that your body has the nutrients it needs to get a full night’s rest. Ensuring that your mineral balance is correct will further enable you to sleep through the night. You can make a good sleep aid with some calcium, magnesium, potassium, and vitamin C.

Get Fit, Stay Fit,

 

Keith 

                                                              

 Article from: Univ. of Fraser Valley