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Tips For Getting Better Sleep And Rest

Aug 30, 2007
The quantity as well as the quality of your sleep is equally important in determining how productive you are likely to be the next day. However in these rushed days adults are sleeping for increasingly few hours, which eventually results in many health problems. Here are a few tips that will help you sleep better at night.

Maintain a regular schedule: Going to sleep at the same time every night and waking up at the same time every morning helps your body establish a routine and makes it easier to fall asleep when night falls.

Avoid stimulants of all kinds: If taken close to bedtime, stimulants including tea, coffee and other caffeine-containing soft-drinks and chocolates can lead to poor and disruptive sleep. Avoid alcohol around bedtime as it may help you fall asleep faster but will almost certainly disrupt your sleep later in the night.

Establish a bed-time routine: Soothing music, a relaxing soak in the bath tub or a good book to read all help slow down your body and promote sleep by helping you feel calm and relaxed.

Avoid exercise around bed-time: Exercise increases your heart rate and blood flow and leaves you feeling wide awake. A bad idea if you are having problems falling asleep.

Have a light snack before going to bed: A light snack is sleep-inducing and prevents you from waking up from your sleep because of hunger. A low-fat snack and a glass of warm milk are perfect at bedtime. Avoid heavy meals close to bedtime as they can interfere with sleep.

Maintain an ambient atmosphere in your bedroom: Use appropriate curtains or blinds to darken your room so you can sleep well. Maintain a comfortable temperature in your bedroom by using an air-conditioner or a fan or a heater whenever necessary. A bedroom that is too cold or too hot can have an adverse effect on your sleep. A dark, cool and quiet bedroom is most conducive to a good night's sleep.

Get into bed only when sleepy: Do not use your bed for other activities such as watching TV or chatting on the phone or even surfing the internet with your laptop. Do this elsewhere and only get into bed for the sole purpose of sleeping. If you find yourself tossing and turning in bed endlessly, get out of bed and try and read a book or listen to soft music. Return to your bed and try and sleep only when you are feeing really sleepy.
About the Author
Get White Noise Sound Conditioners and Sleep Related Gear at http://www.soundtherapyworld.com
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