Strategies for Sleeping Soundly

by: AndreaDow
Total views: 1257
Word Count: 377

Regardless of age or gender, many of us struggle with our sleep schedules. Hardly any of us can brag of getting enough sleep every night, but a good night's rest is as crucial for optimal health and wellness as diet and exercise. Proper rest ensures that we can perform our best mentally and physically, reduce mood swings, improve our memory and concentration and keep our nervous system in check. Lately there has been a lot of research supporting the idea that indviduals getting inadequate sleep- less than 5 hours- are more likely to gain weight. Not everyone has the same need for sleep. Most adults need somewhere between 6 and 10 hours. You need more sleep if you are having trouble staying awake during the day, are irritable with family or co-workers or lack concentration. If you are having trouble getting to sleep, the following recommendations may help. Great references are www.sleepnet.com and www.sleepsoundly.com.

Keep a schedule. Try going to bed and waking up at the same every day....even on the weekends.
Try to keep the TV and computer out of the bedroom.
Dim the lights around the house before bed.
Avoid intense exercise 3 hours bedtime.
Eat a light snack if you are still hungry. Avoiding your hunger cues will keep you awake.
Bedtime routines are important. Remember being a kid and having a set schedule before going to bed? Start off with tea, reading, brushing your teeth, etc.
Don't clock your efforts. Turn your alarm clock away from you to help reduce anxiety.
Give yourself 30 minutes to fall asleep. If you are still awake, try reading something boring under dim lights.
Pay attention to your environment- make sure you have the right temperature and consider adding soft music or some white noise like a fan, air conditioner or the sound soother which has 20 calming listening options (www.sharperimage.com).
Avoid too much alcohol or caffeine close to bedtime. Caffeine can prevent your from falling asleep while too much alcohol can prevent your body from experiencing the different stages of sleep.

Now....time to catch your z's.....................

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