Tips For a Better Sleep

By: KIMBERLY RUDD

Edited by: CHRISTINA COLAVECCHIA

With everything in life leaving you stressed out, it can start to take a toll on your sleep. In order to wake up fresh and ready to tackle the day, it is not only important to get enough sleep, but also a good night’s sleep. Although it is difficult to prevent factors that interfere with your sleep, you can adopt habits that encourage a better sleep. According to the CDC (Centers for Disease Control and Prevention), in 2008 the top three self-reported reasons for sleep-related difficulties among adults were concentrating on things (49.2 million), remembering things (38.8 million), and working on hobbies (28.2 million).

Mayoclinic.com gives seven steps for a better sleep:

1. Stick to a sleep schedule: going to bed and waking up every day at the same time reinforces your body’s sleep cycle.

2. Pay attention to what you eat and drink: don’t go to bed hungry or full. This will lead you to feel discomfort while trying to fall asleep. Caffeine, nicotine, and alcohol will also disrupt the quality of sleep.

3. Create a bedtime ritual: do the same things every night creating a ritual to tell your body to calm down. This could be taking a warm bath or shower, reading a book, or listening to soothing music.

4. Get comfortable: create the ideal setting for sleep. Darken the room and get comfortable bedding that you like best.

5. Limit daytime naps: daytime naps interfere with nighttime sleep. Limit your naps to 10 to 30 minutes in the mid-afternoon so it does not interrupt your schedule.

6. Include physical activity in your daily routine: daily physical activity promotes better sleep and helps you fall asleep faster.

7. Manage stress: stress causes you to think about things at night, most likely keeping you up. When stressed, stay organized, set priorities, and take breaks; this will allow you to get a better night sleep.

If there are still problems with your sleep try not to take sleeping pills until you have tried other possible options. Health.com gives some natural remedies to try first. Magnesium and calcium are natural sleep boosters; the recommended amounts are 200 milligrams and 600 milligrams, respectively. Surprisingly, wild lettuce can help with sleep. The recommended dose from a supplement is 30 to 120 milligrams before bed. Also, don’t forget to consult a physician before taking any over the counter medicines or sleep-enhancing remedies. Aromatherapy has also shown to help with sleep, especially the scent of lavender . Spray some lavender on your pillow before going to bed to help. Yoga and meditation also helps relax the body.

The recommended amount of sleep for adults is 7-9 hours. Make sure to get the full amount of sleep in order to function throughout the day. Sleep affects every aspect of our body – mental, physical and emotional. Sleep needs to be a priority to maintain a healthy lifestyle.

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Categories: Home, Sections, Your Lifestyle

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