Need Better Sleep? (10 Ways That Can Help!)

[Blackmagik]

Want to know how to sleep better? We all have trouble sleeping from time to time. But you can make it easier to get a good night's sleep every night with these simple steps. Here are 10 tips for better sleep:We all have trouble sleeping from time to time. But you can make it easier to get a good night's sleep every night with these simple steps.


1. Cut caffeine. Simply put, caffeine can keep you awake. It can stay in your body longer than you might think -- up to about 14 hours. So if you drink a cup of coffee at noon and are still awake at midnight, caffeine might be the reason. Cutting out caffeine at least four to six hours before bedtime can help you fall asleep easier. If you have already had too much caffeine, try eating some carbohydrates like bread or crackers to help reduce the effects.

2. Avoid alcohol as a sleep aid. Alcohol may initially help you fall asleep, but it also causes disturbances in sleep resulting in less restful sleep.

3. Relax before bedtime. Stress not only makes you miserable, it wreaks havoc on your sleep. Develop some kind of pre-sleep ritual to break the connection between all the day's stress and bedtime. These rituals can be as short as 10 minutes or as long as an hour.
Some people find relief in making a list of all the stressors of the day, along with a plan to deal with them — this can act as "closure" to the day. Combining this with a period of relaxation — perhaps by reading something light, meditating, aromatherapy, light stretching, or taking a hot bath — can also help you get better sleep. And don't look at the clock! That "tick-tock" will just tick you off.

4. Exercise at the right time for you. Regular exercise can help you get a good night's sleep. The timing and intensity of exercise seems to play a key role in its effects on sleep. If you are the type of person who gets energized or becomes more alert after exercise, it may be best not to exercise in the evening. Regular exercise in the morning even can help relieve insomnia, according to a recent study.

5. Keep your bedroom quiet, dark, and comfortable. For many people, even the slightest noise or light can disturb sleep — like the purring of a cat or the light from your laptop or TV. Use earplugs, window blinds or curtains, and an electric blanket or air conditioner — everything possible to create an ideal sleep environment. And don't use the overhead light if you need to get up at night; use a small night-light instead. Ideal room temperatures for sleeping are between 68 and 72 degrees Fahrenheit. Temperatures above 75 or below about 54 can disrupt sleep.

6. Eat right, sleep tight. Try not to go to bed hungry, but avoid heavy meals before bedtime. An over-full belly can keep you up. Some foods can help, though. Milk contains tryptophan, which is a sleep-promoting substance. Other foods that help promote sleep include tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas. Also, try not to drink anything after 8 p.m. This can keep you from having to get up to use the bathroom during the night.

7. Restrict nicotine. Having a smoke before bed -- although it feels relaxing — actually puts a stimulant into your bloodstream. The effects of nicotine are similar to those of caffeine. Nicotine can keep you up and awaken you at night. It should be avoided particularly near bedtime and if you wake up in the middle of the night.

8. Avoid napping. Napping can only make matters worse if you usually have problems falling asleep. If you do nap, keep it short. A brief 15-20-minute snooze about eight hours after you get up in the morning can actually be rejuvenating.

9. Keep pets off the bed. Does your pet sleep with you? This, too, may cause you to awaken during the night, either from allergies or pet movements. Fido and Fluffy might be better off on the floor than on your sheets.

10. Avoid watching TV, eating, and discussing emotional issues in bed. The bed should be used for sleep and sex only. If not, you can end up associating the bed with distracting activities that could make it difficult for you to fall asleep.

i found this very interresting, also, Teens need roughly 9 hours, and adults 7-8 hours a day, enjoy and get better sleep!

 

[Sorrowfulturnip]

Some of it works, some of it doesn't really matter. My ten answers of how I handle these steps. Yeah I was bored.

1. Not a fan of this stuff. 5-6 hours of sleep a day without a single drop of caffeen works fine for me and I'm usually in a good mood. I'll never understand those that get moody if they don't have their coffee.

2. Yeah like waking up dehydrated. I get dizzy and its harder for me to fall back to sleep. Glad I'm not much of a drinker.

3. To much effort for all that. I prefer just resting my eyes.

4. Exercise in the evening and go to bed late at night. Works wonders for me here.

5. Yeah I keep my room dark and quiet. Can't sleep otherwise. I know people that "have" to have noise when they sleep and that is something I can never understand. I can't stand noises like fans and music.

6. Never really experimented much here. I've drank orange juice, milk, gatorade, water ect. and never really had problems sleeping or getting up in the middle of the night to urinate. I'm weird like that I guess.

7. I don't smoke. Issue solved there.

8. When taking a 4 hour nap, it tends to make it very hard to go bed at a decent time lol. I know from experience. I end up getting 4 more hours of sleep the next day before work. But hey, two 4 hour naps make 8 right?

9. I don't have pets to worry about. Issue solved there.

10. I watch TV on my bed and never had problems falling asleep. I've fallen asleep while watching TV. Then I just shut it off and out I go. Can't say that I've discussed emotional issues on my bed though.