Are You Getting Enough Sleep?15 Tips to Help You Fall Asleep and Stay Asleep
Beep, Beep, Beep! What is that? You stumble around your bedroom looking for the intruder who just snatched away your peaceful sleep.
You find the alarm and realize its 6:00am, time to start another day.
It can't be 6:00am already, you just went to bed and your body is screaming in agony to go back to bed and lay back down.
Your brain is drawing a blank promising not much help today because it did not receive adequate rest.
You obey your alarm anyway because you can't be late for work again.
Does this scenario sound familiar to you? According to the 2008 Sleep in America Poll release by the National Sleep Foundation the average American is only getting 6 hours and 40 minutes of sleeping when doctors recommend that you get 8 hours of sleep per night.
The study also showed that people who did not get enough rest were more likely to get impatient with others, their productivity levels were lower, and they found it difficult to concentrate.
This lack of sleep ran over into many areas of their life including feeling sleepy at work and home, driving drowsy and losing interest in sexual activities.
Is it possible to get enough sleep in this day and age or do you just have to deal with living on caffeine and gulping down energy drinks to get through the day? Here are 15 fantastic tips that will have you waking up rested and refreshed.
1.
Avoid Snacks- Especially grains and sugar, it will raise your blood sugar and inhibit sleep.
2.
Listen to Relaxing Music- Soothing sounds of the ocean or soft classical music can relax your body and help you fall asleep faster.
3.
Sleep in Complete Darkness- Make sure you block out as much light as possible to help your brain and senses relax.
4.
No TV before Bed- Make it a habit to cut out as much TV out of your life as possible, especially before bed.
It can stimulate your senses making it more difficult to fall asleep.
Make sure that you also save your bed for sleeping and relaxation.
Don't bring your work or the television to bed because then you won't associate your bedroom with sleep and relaxation.
5.
Take a Hot Bath/Shower- When the body temperature is raised by a hot shower or bath in the late evening, your body temperature will fall at bedtime facilitating deep relaxing sleep.
6.
Exercise in the Morning- Exercise is great for keeping in shape and for your health but if you exercise before bed it can be really hard for your body to relax and fall asleep for a while because you have just stimulated your body and reenergized yourself.
Make sure that you don't exercise at least 3 hours before bed.
7.
Get to Bed ASAP- Try to get to bed as soon as you can.
At 11:00pm - 1:00am our systems recharge and at this same time our gallbladder dumps our toxins.
If the body is not at rest it backs up the toxins into the liver which can damage other systems of the body having a negative effect on your health.
8.
Don't Drink Alcohol- Drinking alcohol should not be done within 4 hours of going to bed because it causes shallow sleep.
While alcohol will initially make you sleepy, after a few hours it acts like a stimulant, causing you to toss and turn.
9.
Turn off the Caffeine- Try to cut down the caffeine content and drink your last cup by 12:00pm.
It stays in your body for up to 12 hours the jolt may cost you later when it comes time to sleep.
10.
Drink Warm Milk/Herbal Tea- A cup of warm milk really does work.
Milk is a source of L-tryptophan, an amino acid long known to assist in sleep.
11.
Do Some Light Reading- Choose a book that will be easy to put down and will help you to relax.
12.
Keep Your Bedroom Cool- Turn your room temperature down no more than 70 degrees.
Although comfy sheets are nice when you first slide into bed but as you sleep they can over insulate your body and turn uncomfortably hot giving way to restless sleep.
13.
Stay Away From the Alarm Clock- Do not set your alarm clock 1 hour early and push the snooze for 1 hour.
You are depriving your body of deep sleep where your body is truly at rest.
Also put the clock away from your view so you are not constantly looking at it and counting the hours 2:00 am .
.
.
4:00 am .
.
.
it will make you anxious making it harder to get to sleep.
14.
Get a Comfy Mattress- This is essential for your posture and back health and most of all having a good mattress will have you fall asleep faster if you don't have to toss and turn to find a comfortable position.
You will also wake up feeling rested and recharged ready for the day.
15.
Get a Journal- If you're having trouble with thoughts and ideas running through your head get a journal and jot them down and let your mind be free to fall into a restful sleep.
The importance of sleep of undeniable.
The key is finding a way to get there and staying there until your body has truly revitalized.
Now go, try these steps and get the kind of sleep your body has been begging for.
Copyright © 2008 Nat Doroshenko of Male Enhancement Products.
This article may be freely distributed as long as this resource box stays attached.
You find the alarm and realize its 6:00am, time to start another day.
It can't be 6:00am already, you just went to bed and your body is screaming in agony to go back to bed and lay back down.
Your brain is drawing a blank promising not much help today because it did not receive adequate rest.
You obey your alarm anyway because you can't be late for work again.
Does this scenario sound familiar to you? According to the 2008 Sleep in America Poll release by the National Sleep Foundation the average American is only getting 6 hours and 40 minutes of sleeping when doctors recommend that you get 8 hours of sleep per night.
The study also showed that people who did not get enough rest were more likely to get impatient with others, their productivity levels were lower, and they found it difficult to concentrate.
This lack of sleep ran over into many areas of their life including feeling sleepy at work and home, driving drowsy and losing interest in sexual activities.
Is it possible to get enough sleep in this day and age or do you just have to deal with living on caffeine and gulping down energy drinks to get through the day? Here are 15 fantastic tips that will have you waking up rested and refreshed.
1.
Avoid Snacks- Especially grains and sugar, it will raise your blood sugar and inhibit sleep.
2.
Listen to Relaxing Music- Soothing sounds of the ocean or soft classical music can relax your body and help you fall asleep faster.
3.
Sleep in Complete Darkness- Make sure you block out as much light as possible to help your brain and senses relax.
4.
No TV before Bed- Make it a habit to cut out as much TV out of your life as possible, especially before bed.
It can stimulate your senses making it more difficult to fall asleep.
Make sure that you also save your bed for sleeping and relaxation.
Don't bring your work or the television to bed because then you won't associate your bedroom with sleep and relaxation.
5.
Take a Hot Bath/Shower- When the body temperature is raised by a hot shower or bath in the late evening, your body temperature will fall at bedtime facilitating deep relaxing sleep.
6.
Exercise in the Morning- Exercise is great for keeping in shape and for your health but if you exercise before bed it can be really hard for your body to relax and fall asleep for a while because you have just stimulated your body and reenergized yourself.
Make sure that you don't exercise at least 3 hours before bed.
7.
Get to Bed ASAP- Try to get to bed as soon as you can.
At 11:00pm - 1:00am our systems recharge and at this same time our gallbladder dumps our toxins.
If the body is not at rest it backs up the toxins into the liver which can damage other systems of the body having a negative effect on your health.
8.
Don't Drink Alcohol- Drinking alcohol should not be done within 4 hours of going to bed because it causes shallow sleep.
While alcohol will initially make you sleepy, after a few hours it acts like a stimulant, causing you to toss and turn.
9.
Turn off the Caffeine- Try to cut down the caffeine content and drink your last cup by 12:00pm.
It stays in your body for up to 12 hours the jolt may cost you later when it comes time to sleep.
10.
Drink Warm Milk/Herbal Tea- A cup of warm milk really does work.
Milk is a source of L-tryptophan, an amino acid long known to assist in sleep.
11.
Do Some Light Reading- Choose a book that will be easy to put down and will help you to relax.
12.
Keep Your Bedroom Cool- Turn your room temperature down no more than 70 degrees.
Although comfy sheets are nice when you first slide into bed but as you sleep they can over insulate your body and turn uncomfortably hot giving way to restless sleep.
13.
Stay Away From the Alarm Clock- Do not set your alarm clock 1 hour early and push the snooze for 1 hour.
You are depriving your body of deep sleep where your body is truly at rest.
Also put the clock away from your view so you are not constantly looking at it and counting the hours 2:00 am .
.
.
4:00 am .
.
.
it will make you anxious making it harder to get to sleep.
14.
Get a Comfy Mattress- This is essential for your posture and back health and most of all having a good mattress will have you fall asleep faster if you don't have to toss and turn to find a comfortable position.
You will also wake up feeling rested and recharged ready for the day.
15.
Get a Journal- If you're having trouble with thoughts and ideas running through your head get a journal and jot them down and let your mind be free to fall into a restful sleep.
The importance of sleep of undeniable.
The key is finding a way to get there and staying there until your body has truly revitalized.
Now go, try these steps and get the kind of sleep your body has been begging for.
Copyright © 2008 Nat Doroshenko of Male Enhancement Products.
This article may be freely distributed as long as this resource box stays attached.
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