subject: Tips To Sleep Better And Have A Good Night's Rest [print this page] A good sleep is a very important factor in being healthy and productive. You must have observed that if you are deprived of a better sleep, you tend to lose focus the following day, or you lack the energy to do your work - which eventually lowers your productivity.
To help you overcome sleep problems and if you want to have that deep and relaxing sleep, here are some tips to sleep better and help you have a good night's rest.
- Cut down on caffeine especially a few hours before bedtime or even after lunch. Caffeine has stimulating effects and may be the culprit of your lack of better sleep. Avoiding coffee, tea, soda and other beverages with caffeine at night and cutting down on the volume you take during the day can be of help in letting you have a good night's sleep.
- Exercise in the morning. It does not only help you to lose weight and get you active during the day, it also helps you put to sleep at night. Avoid exercising a few minutes before going to bed though. This will stimulate your body, increase your body's temperature and keep you from falling asleep easily.
- Avoid alcohol a few hours before bedtime. If you think getting drunk in the evening can put you into a deep sleep, you might want to think again. Alcohol can indeed put you to sleep easily but it does not give you quality sleep. Drinking alcohol can actually disrupt your sleep and can wake you up later at night.
- Practice meditation and deep breathing. Calming your mind before to sleep is one of the very good tips to sleep better at night and have a deep sleep. The many things running on your mind - your plans, problems at home and at work are among the many culprits that can deprive you of a better sleep at night. Stress is also another factor that hinders you from having a good night's sleep, and by practicing meditation and other relaxation techniques, you can 'empty' your mind and help it prepare for a good sleep.
- Check your sleeping environment and make it as comfortable as possible. Of course, one of the practical tips to sleep better is to make sure that you have a good sleeping environment. If you are not comfortable with the firmness of the mattress, the room's ventilation, or you are not comfortable sleeping with the lights on or off, then you can make the necessary adjustments to make you feel calm and comfortable at bedtime.
- Sleep at the same time each day. Sticking to your sleeping time everyday trains your body clock when to sleep and when to wake up, thus you have to stick to it each day if you want to sleep better. Sleeping early on weekdays while sleeping late on weekends will disrupt your body's routine thus may reduce the quality of your sleep. If you want to change your sleeping time, you can however do it gradually.
- Drink warm milk before bedtime. Milk contains the essential amino acid tryptophan, which is sleep-inducing, but one of the tips to sleep better with milk is to take it with an empty stomach, so take it a hours after dinner.
by: Carolyn Anderson
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