A good night’s sleep is important for your physical and emotional
health. Getting enough sleep can help your mood and reduce your
stress level. It may also help you stay healthy by keeping your immune
system strong.
However, most people have trouble sleeping occasionally. It may be
due to temporary stress, worry, or an irregular schedule – but if the
inability to sleep well continues for weeks or months, it can become a
health problem.
Sometimes poor sleep becomes a problem in itself, and dwelling on
it only makes it worse. Changing your beliefs about sleep and your
everyday behaviors can improve your sleep dramatically. Whatever the
cause, there are things you can do:
Improve the quality of your sleep
The following measures may help you sleep more soundly and wake
up feeling more refreshed:
n Minimize noise in the house, or mask it with a steady low noise
such as a fan on slow speed, or a radio tuned to quiet static.
Use comfortable earplugs if needed.
n Move the TV and computer out of your bedroom.
n Keep your bedroom quiet, dark, comfortable, and cool. Use curtains
or blinds to block out light. Consider using soothing music or a
“white noise” machine to block out noise. If you can’t darken the
room, try a sleep mask.
n Use a pillow and mattress that are comfortable for you.
n Set aside time for problem-solving earlier in the day and don’t carry
anxious thoughts to bed. Try writing down your worries in a “worry
book,” then set it aside well before bedtime.
n If you can’t fall asleep, or you wake up in the middle of the night
and don’t get back to sleep quickly, get out of bed and go to
another room until you feel sleepy.
Your evening and bedtime routine
Having an evening routine and a set bedtime will help your body
get used to a sleeping schedule. You may want to ask others in your
household to help you with your routine.
n Unwind from the day. Take a warm shower or bath, listen to
soothing music, or drink a cup of non-caffeinated tea
before bedtime.
n Don’t do stressful or energizing activities in the evening.
n Go to bed at the same time every night. And get up at the same
time every morning, even if you feel tired.
If you can’t sleep
n Imagine yourself in a peaceful, pleasant place. Focus on the details
and feelings that are relaxing.
n Get up and do a quiet or boring activity until you feel sleepy.
n If you wake up often because you have to go to the bathroom,
don’t drink any liquids after 6 p.m.
Your activities during the day
Your habits and activities can affect how well you sleep. Here are
some tips:
n Exercise during the day, but not after 5 p.m. because it may be
harder to fall asleep.
n Get outside during daylight hours. Spending time in sunlight helps
to reset your body’s sleep and wake cycles.
n Limit anything that has caffeine in it, such as coffee, tea, cola,
and chocolate.
n Don’t drink alcohol before bedtime. Alcohol can cause you to wake
up more often during the night.
n Don’t smoke or use tobacco, especially in the evening. Nicotine can
keep you awake.
n Don’t take naps during the day, especially close to bedtime.
n Don’t take medicine that may keep you awake, or make you feel
hyper or energized, right before bed. Your doctor can tell you if your
medicine may do this and if you can take it earlier in the day.
If you have chronic insomnia, it may be caused by an underlying
factor such as depression, anxiety, or pain. Your insomnia will probably
improve or disappear when the cause is treated successfully. If you
can’t sleep because you are in pain or have an injury, if you often feel
anxious at night or have bad dreams, talk to your doctor.
Source: Healthwise®
Tanya Fussell says:
Try lighting a beautiful and fragrant all natural soy candle just before bed time. Soak in a nice warm bath with a lovely nature-based bath an shower gel. Have some soft Jazz music playing in the background. Just sit back, relax and enjoy.
After your bath prepare yourself for bed but before you do, be sure you give yourself a loving hands treatment and make sure you put on some comfy cotton gloves. You will feel refreshed and your hands will feel like silk in the morning!
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