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How To Sleep Better Each Night

Are you tired of feeling tired? Tossing and turning all night like that couple from Red Shoes and the Seven Dwarves spoils the morning routine drastically. Restless nights and weary mornings can become more frequent as we get older and our sleep patterns change. Here’s how to sleep better each night!

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Lady sleeping at night.

We all have trouble sleeping from time to time, but when insomnia persists day after day, it can become a real problem.

Beyond making us tired and moody, a lack of sleep can have serious effects on our health, increasing our propensity for:

  • Obesity
  • Heart disease
  • Type 2 Diabetes

If you’ve been having trouble falling asleep or staying asleep, you may have turned to sleep medications in search of more restful slumber. But people; these drugs have side effects, some of which include:

  • Appetite changes
  • Dizziness
  • Drowsiness
  • Abdominal discomfort
  • Dry mouth
  • Headaches
Vector illustration of a young man lying in his bed, trying to sleep. His eyes are wide open and he is looking desperate and frustrated. Concept for insomnia, sleep disorders, nightmares, psychic problems, loneliness and emotional stress.
  • Strange dreams

A recent study in the British Medical Journal associated several hypnotic sleep aids, including zolpidem (Ambien) and temazepam (Restoril), with a possible increased risk of death (although it couldn’t confirm how much of the risk was related to these drugs).

You don’t need to avoid sleep aids if you absolutely need them, but before you turn to pills, try these eight tips to help you get a better night’s sleep:

 

Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.

 

Practice A Relaxing Bedtime Ritual.

A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.

  • If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
  • Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.

Note: Just be careful about the timing of your workouts!

 

Evaluate your room | How To Sleep Better Each Night

Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 25 – 32 Celsius degrees.

Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.

  • Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.

  • Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.

 

Avoid Drugs, Cigarettes And Heavy Meals In The Evening | Avoid Forever (Preferably)

Anti-depressants, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.

  • Wind down.
    Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
  • If you can’t sleep, go into another room and do something relaxing until you feel tired.
    It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.

If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.

Well, there you have it guys! This was all about how to sleep better each night. If you have any questions, feel free to leave a comment in the section provided below.

Good luck and Happy Sleeping!

Written by Ahsan Gardezi

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