Every body craves sleep. There are no exceptions. So why can it be so difficult to feel fully rested?
Get yourself on the way to better snoozing by trying to incorporate these tips below. Of course, be sure to always work with your doctor and take medications that have been prescribed for you.
Sleep-Improving DO's
1. DO create the right environment. Have your room equipped with soft lighting, comfortable bedding, and relaxing music. Other tricks include closing the blinds and curtains and turning the temperature down a few notches.
2. DO try to stick to a general routine. It helps to go to bed and wake up at approximately same times each day, this is including weekends. Very often, the desire to "sleep-in" on weekends can be counterproductive because it sets your next week up for inconsistency.
3. DO take your naps wisely. Daytime naps should be shorter than 20 minutes; any longer may play havoc with your sleep schedule.
4. DO add some white noise. A little bit of sound can be relaxing, so turn on a fan or a CD of soothing sounds.
5. DO exercise regularly. A consistent fitness program can go a long way to improving your sleeping patterns. However, try to avoid working out right before bedtime.
6. DO talk to your doctor. If small changes don't limit you're tossing and turning, it may be time for a checkup to see if something else is going on.
Sleep-Improving DONT'S
1. DON'T use your bedroom for other household activities. Your bed should be associated with sleep, not "daytime" activities like paying bills, watching TV or talking on the phone.
2. DON'T eat big meals before bed. This can cause indigestion, heartburn, and increased energy levels.
3. DON'T drink or smoke to relax and fall asleep. Alcohol and nicotine interfere with sleep and are very unhealthy habits to rely on.
4. DON'T be stressed out. Uncontrolled stress can prevent you from falling asleep. Try stress-relieving activities like yoga, meditation, relaxing music, and exercise each day.
5. DON'T just lie there if you can't fall asleep. If worry is keeping you awake, get up and be productive. You will sleep better once these things are off of your mind.
Focus on a few of these small changes at a time and you'll be on your way to a good night's rest.
