Get a good night's sleep : Rooftop Views

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Get a good night's sleep

Millions of people have trouble sleeping. Sometimes it's the stress of a job or the anxiety over the economy. But, all too often, lack of sleep is actually caused by everyday habits that interfere with your natural resting cycle. If you or someone you know have experienced trouble sleeping, follow these simple steps to help get your body back on a restorative cycle.

Follow the ABCs of bedtime – To help yourself get a good night's sleep, make sure your bedroom is: (A) quiet, (B) dark, and (C) comfortable. After all, if you're constantly awakened by noise or light, you can't expect to fall into a deep, restorative sleep. That goes for comfort, too. Make sure your bedroom isn't too hot or too cold, and that your mattress and bedding are ideal for your preferences. You also don't want to go to bed hungry or full, so monitor your snacking habits before you head off to bed. Finally, remember that your dog or cat may be the cause of your discomfort. If you sleep with your pets, try putting them on the floor for a few nights to see if your sleep improves.

Avoid caffeine, alcohol, and nicotine – Most people know that caffeine will keep you awake, but few people realize how long it stays in your system. The fact is, you should cut caffeine out of your diet at least 6 hours before you go to bed. Similarly, you shouldn't drink alcohol too close to bedtime either. Although it may make you feel tired at first, it may be the reason you wake up in the middle of the night and have trouble getting back to sleep. Research has also shown that use of nicotine too close to bedtime may make it difficult to fall asleep, and the withdrawal from it in the middle of a sleep cycle may contribute to further sleep disturbances.

Find a stress-free ritual before bed – Regardless of how stressful your day or the economic news is, you need to find a way to put it out of your mind before bedtime. So find a stress-free ritual like reading or listening to music. Just make sure it helps you relax, calm down, and stop thinking about those stressful events that filled your day.

Watch your workout schedule – Exercise is good for your body for a number of reasons, including relieving stress and helping you sleep better. But make sure you pay attention to when you workout. If you exercise too close to bedtime, you may end up energizing your body. So try to work out during the afternoon or even in the morning if you find your workout routine is interfering with your body's ability to slow down before bed.

Don't drink just before bed – One of the main reasons people wake up in the middle of the night and disrupt their sleep is that old familiar trip to the bathroom. By not drinking too close to bedtime – say, after 8 p.m. – you can help eliminate the urge to wake up at night.

Keep your naps to 20 minutes or less – Falling asleep during the day can be a welcome rest, but it can also throw off your sleep pattern. If you can, try to avoid naps during the day. If you do need a short nap, try to keep it between 15-20 minutes...and make sure it's not too close to bedtime.

3:51 PM - Mar. 7, 2009 - comments {1} - post comment

RE: Get a good night's sleep

This is such good common sense information. We all complain about sleep problems but we inadvertinly create our own problems. It's bad habits that get us most of the time, like snacking or drinking too late.

Camille Link - 6:54 PM - Mar. 7, 2009