Sleep
Do you have trouble sleeping? Bad dreams? Wake up tired?
There are a number of reasons and causes we struggle to get an optimum 6-8 hours of sleep every night. You may think it is not ever possible to get a good night's sleep and wake up refreshed but I assure you there are things you can do to make sure you wake up reenergised and revitalised so take a look and try some of these tips, tell me if they work, or why they don’t work, if you do something that works and I haven't suggested it let me know and I'll add it to the list. So here we go.
1. Make sure your room is dark - Our body's work on the light that is around, the more light the more alert we are the less light our body's start to wind down, so close the blinds, no lamps, no lights, your room must be dark.
2. Your bedroom must be your place of sleep relaxation and for adults love making. No cupboards, no nick knacks, no television, nothing except bedside tables, bed, pillows, blankets. NB: you may only have a lamp on your bedside if reading helps you get to sleep, if reading doesn't help no lamps!
3. Caffeine is BAD!!! No coffee, tea, hot chocolate, soft drinks - nothing with caffeine in it, Caffeine is not a relaxant, it will keep you awake and alert, maybe not overly but it will still keep you alert. NB: you may have herbal tea, no sugar, you can only have Hot chocolate if it aids you with sleeping, if it doesn't then don't drink it.
4. Do not eat after 7pm, your body needs 5-6 to properly digest your last meal, the later you eat, the more alert you will be the longer you will have to stay up before going to bed - you can not go to bed on a full stomach, you will stomach cramps and be kept awake by the pain. If you finish work late have lunch later or dinner early.
5. Do a full body stretch before going to bed, start at your Head doing Neck turns, neck tilts, neck rolls - 4 of each followed by shoulder rolls 4 forward 4 back, straight the arms across the body and the bending arms back behind back pointing the elbow to the roof and the arm hangs down behind your back and hold for 10 seconds both arms, then roll the hips in a circle 4 times clockwise and anticlockwise, stretch the legs forwards by doing lunges and pulling the foot back hold each stretch for 10 secs. Roll the ankles in circles 10 times. Then breathe in deeply then breathe out all the way 10 times. Do this every night to stretch out and relax the body, doing it every morning will wake up the body and get it ready for the day.
6. Have a glass of water on your bedside table, if during the night, your mouth gets dry, have a drink then go back to sleep.
7. Your room must never be hot or cold, it must be moderate in heat, in it is warm open a window, or keep the door open or use a fan, remember you need to ensure the room remains dark.
8. Do you suffer from sinus? If you do, Take a nasal spray two sprays in each nostril every night before going to bed, to aid with sleeping without breathing difficulties.
9. Pick a sleep time and a wake time and stick to it e.g. 9pm 5am go to bed every night at 9pm, and wake up every morning at 5am, even on the weekend, create your body clock and adapt, don’t chop and change go to bed at the same time wake up at the same time.
10. Make sure you have the correct pillow, hard, soft, medium, one pillow, two pillows, your head must be comfortable, too low and the blood will rush to your head, to high the blood wont go to your brain, a height that is comfortable and does not constrict blood flow.
Try these tips see what works for you and what doesn't. Good Luck, and please post replies, love to hear your thoughts.
Last night I had the best sleep I realised I need three pillows, my head has to be higher than I have been putting it with two pillows, I slept so well and got up feeling really good, what tricks and tips do you use to sleep well and wake up feeling refreshed?
Members Problem:I have insomnia for at least three years now. I haven't found anything that will help me. I have pretty much given up on finding strategies to help me because it seem's that the more I think about it the more stressed out I get which leads to my insomnia getting worse!
Solution: Insomnia can be frustrating, annoying and affect your health in a myriad of ways. Insomnia is also caused by a myriad of things.
1. You may need a new mattress depending on the age of your current mattress
2. Your pillows may need to be replaced - everyone differs with the amount of head support they need whilst they are in sleep state, you may too many pillows or not enough. Also try putting Lavender or chamomile pillows in your pillows, the scent is relaxing and improves sleep management - for some not everyone.
3. The time you finish eating dinner, our body needs and adequate amount of time to digest our food. If you are eating then going to bed soon after, your body needs to work at digesting before it can rest, try and eat and finish eating your evening meal at least two hours before you are going to go to bed.
4. The job you do - our job role and the responsibilities of that job can be stressful and demanding, not having a break from your job can be taxing. After work you may need to play a sport work out at the gym or hang out with family and friends and not talk about work, it is important that your work and personal life stay separate so as to have a life outside of work.
5. Our bedroom - it should be for sleep and if you are married sex and those two things only. If you are watching TV, using your computer, Talking on the phone, you are not programming your body to go to sleep because you have not designated a room in your house for sleep only. Get rid of the TV; use your computer in Office, Lounge or kitchen, and talk anywhere outside of the bedroom. Also is your room dark enough if there is light coming in from the outside, or your alarm clock light or mobile phone again the body is not programming itself to sleep because of the light, the body is made to think it is still day. Mobile phone outside of room, alarm clock faces away from you; make sure no light from outside can come in until morning.
6. Write a journal an hour before bed, write down to do list, and anything about your day, get it off your chest and forget about it until the next day.
7. Create a night time routine - wash your face, brush your teeth, brush your hair, moisturise your body, Pray then ready for 1/2 an hour to an hour. Doing this every night will prepare your body to relax unwind and that it is time to sleep.
8. Have a sleep wake routine as well, go to bed the same time every night and wake up the same time every morning, you need to program your body so it knows that 9pm bed 5.30am wake up.
9. Do you have chemical, nutrient, vitamin, electrolyte imbalance- it is important to keep our health in tip top condition, so it may be well worth visiting the Dr, getting a blood test and seeing if you have any vitamin deficiencies, or any imbalances. Vitamin Supplements, Healthy Eating and Exercise can aid in balancing your chemical levels which may aid in improving Sleep Management.
10. Perhaps you need to keep yourself busy throughout the day so by the end of the day you are exhausted and ready for bed.
11. Don't have naps, siestas, dozes, nanna naps. These disturb your sleep wake pattern and keep you alert later in the day.
Try some or all of these methods let me know if any of them work.
Good Luck Blue and to anyone else suffering Insomnia, I know how bad nightmares are, I can only imagine how frustrating and annoying Insomnia must be.
I love sleep, but it can be easily disturbed, I have found I need another blanket to keep me warm and be in a comfortable environment, I also need all the days open, the blinds shut, a cup of hot chocolate, read the bible and I go to sleep quite easily and sleep well. I have also discovered I need 9-10 hours sleep to fully function which means early to bed early to rise, which eliminates any kind of a social life so by losing weight, feeling better and implementing good sleeping habits I am hoping in time I will need less sleep and can therefore do more with my life.
What about you what helps you sleep?
