A good night of rest is just what the doctor ordered. Getting enough sleep allows you to feel refreshed in the morning and gives you the energy you need to get through your day. If you want to have that refreshed feeling, you have to learn everything possible about how to make your sleep a better experience. Use this article to learn all you can.
Try having your alarm set so you can get up at least an hour earlier if you have insomnia problems. Though you may feel a big hazy the next day, you will probably feel sleepy that night. Getting up one hour earlier means you will be really ready for bed, and should fall asleep quickly.
Sleep however long it takes to feel fully rested. Never try to catch up on previously missed sleep. Get your eight hours and then get up. It is not useful to save up sleep hours or take them away from other days.
Keep an eye on ventilation and temperature in your bedroom. Rooms that get too warm or have stifled air are too uncomfortable to sleep in. This can make it harder to sleep in that room. Lower the thermostat down to somewhere near 65 degrees for optimal sleeping conditions. Blankets should be layered for easy removal when necessary.
Avoid food and drinks at bedtime. Eating could actually stimulate your digestive system and keep you from sleeping while drinks could keep you running to the bathroom at night. Try to target no less than two hours before bed, if you are going to have a snack and drink. Eating too late can cause disturbing dreams, as well.
Be sure to keep your bedroom nice and comfy so you can sleep well. The noise and light levels in your bedroom should be kept at a minimum to elicit a relaxing environment. Try to make sure your alarm clock is not very bright. Buy a high quality mattress with lots of support.
If you’re having trouble sleeping, think about upping your sun exposure. Try and take your meal break outside where the sun shines on you. This helps your body produce melatonin to help you sleep easier.
If insomnia is troubling you, journal your thoughts just before going to bed. Write down all of your thoughts and activities before sleeping. Your diary might reveal thoughts and activities that get in the way of a good night of sleep. This can help you clear your mind.
A massage can help you fall asleep. Your muscles will relax and your body will calm. Alternate nights so that you and your partner can both get the benefits of improved sleep. Simple fifteen minute massages may be all you need.
Avoid caffeinated drinks for six hours before going to sleep. Choose either water or decaffeinated products. Since eating foods with plenty of sugar can often give you an energy rush, it’s a good idea to stay away from them as well when you’re preparing yourself for a good night’s sleep.
Something that can make insomnia bad is a lot of noise. A tiny noise is all it takes. Take all noisy items out of the bedroom. If there is lots of noise coming from outside, think about investing in one of those while noise machines.
If you experience insomnia, relegate your workouts to earlier in the day. This excites mind and body, and that doesn’t bode well for sleep. If you’re calm before going to sleep, you have a better chance of getting sleep.
Open a window. Drowsiness can be triggered by fresh air. With an open window and a bedroom temperature around 60 degrees, you will have a prefect recipe for falling asleep. If you’re too cold, keep blankets near the bed.
Insomnia can negatively effect your life. One way to combat insomnia is to make a regular sleep schedule and stick to it. If you go to bed and get up at the same time each day (including weekends), it will support your biological clock. Make sure you always get out of bed at the same time and don’t sleep in. This way, you will regain a good sleep rhythm.
While walking is relaxing to the body, high-energy exercise should be avoided. Adrenaline flows when you perform an intensive workout. Exercise will energize you quite a bit. This is why doing exercise a couple hours before bed is going to make it hard for you to rest.
Make sure the lights are dimmed when you try to sleep. This mimics the sunset, prompting the body to recognize that it is bedtime. You are sure to start relaxing and getting drowsy. Watching television does the opposite. The flickering of the screen mimics the sun at its apex, so turn it off 2 hours before bed.
Now, you have the power to sleep well at night, so take advantage of it. Use each tip and make the metamorphosis from unwilling night owl to peaceful dreamer. If you truly make changes, great sleep will be yours to enjoy.