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How To Get A Good Night's Sleep: Part 2.
These are some longer term tips to improve your quality of sleep.
In the longer term:-
• Make your bedtime about 10pm to make sure you have adequate sleep cycles.
• Get up early in the morning, every morning, even on weekends.
• Eat a nutritious breakfast. Be sure to include fruit.
• Eat low fat healthy meals.
• Exercise! Choose something you enjoy and that won't cause strain or pain.
• Make your bedroom a place of rest or relaxation, only to be used for sleep or sex.
• Banish the TV or computer from the bedroom.
• Make sure your bed is not positioned where an electricity cable enters the room.
• Ensure good ventilation in the bedroom.
• Pull blinds right down or have heavy curtains to keep out noise and light.
• Have an ionizer in the bedroom to remove dust and allergens.
• Get a comfortable, supportive mattress.
• Put an indoor plant such as the spider plant in the bedroom to absorb chemical
released from furniture and carpets.
• Never let a cat or dog sleep on your bed.
Remember, quality of sleep is better than quantity of sleep. Your goal should be to establish a regular sleep schedule. Wake up each morning at the same time and try not to oversleep. Sleeping longer in the morning will only make you feel groggy and disoriented. You can’t make up for sleep that you lose during the night by sleeping in later in the morning. Simply do your best during the day and try to get back to your sleep schedule that night. Try to get ready for bed at the same time each night. Once you have established what hours work best for you then try to be consistent.
It is important to realize that a regular bedtime routine is imperative to your goal of achieving natural sleep. Create a routine that will prepare you for sleep. The routine can include many of the suggestions found in these intels or they can be as simple as brushing your teeth or reading a book. Whatever routine you decide on it will be a way of telling your unconscious mind that it is time to fall asleep. Try to make sure that your routine is relaxing and not stimulating so that your mind can rest. Make sure that daytime naps are not part of your daily routine! If you allow yourself to sleep during the day, even if it just for a few minutes, you will confuse your body's ability to differentiate between day and night sleeping. Make an effort to try staying active when you are feeling tired during the day and eat a small piece of fruit to increase your energy level. Remember that natural remedies work differently for each individual.
Think positive thoughts as you design a sleep routine that is right for you. Don’t become discouraged if you have to change and alter your night-time routine after a couple of weeks. With perseverance and determination you will achieve natural sleep. |
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