How To Sleep Better

A good night’s sleep is well within your reach provided you follow a few simple guidelines!

Editorial Notes: Written by Dr. Murray Grossan

There is no argument that better sleep equals better health. How much better do you feel after a good night of sound sleep? Unfortunately, for some, the quest for that restful sleep can be elusive and tiresome. Today, we have doctors who specialize in sleep, and of course there are a dozen sleep aids, both prescription and over-the-counter. But how can you manage you sleep better and optimize your body’s potential?

Revitin All Natural Toothpaste

First and foremost, it is important to have a regular sleep routine. What is a sleep routine? Well, it is a set of steps that you can perform in order to better prepare your body for sleep. A good sleep routine will consist of several steps and will be performed on a regular basis. These steps will help set your sleep clock. The steps act as signals triggering your body into sleep mode. The more steps you have the more firmly rooted your sleep clock will become. Start by choosing a time, let’s say 10 p.m. At this time you should comb your hair, brush your teeth, remove contact lenses, put on face or body cream, any type of things you would do to prepare for bed. The more formal the procedure, the more the sleep clock will be set. If you do not seem to have many task to complete before bed, chose a few new ones; start applying cream to your hands or face. Do this and it will help trigger your sleep clock that it is time to sleep. Another step you might consider is a warm bath, shower or steam room. All of these options speak to your sleep clock and flood the body with sleep hormones. Additionally, a hot shower to the back of the neck helps to remove lactic acid which build up during they day that can be linked to muscle soreness. Once you have designed a sleep routine that works for you, be sure to follow it nightly. Repetition will help to set your sleep clock and lead to more restful sleep.

Also, remember the main function of your bed is for sleeping. So many people read, write, and watch television or movies all from the comfort of their beds. This can upset and confuse your sleep clock. If you spend time on other activities in the bed, your body can get confused and may not understand that the bed is for sleeping. For this reason it is best not to utilize these things in bed. If you are feeling restless and want to turn on the television, it is best to stick to only one channel. Typically, men will have greater success in falling asleep while watching the shopping channel while women tend to have more success with a sports channel. The idea is to have your mind slightly engaged so you can forget about the worries of the day without becoming so involved that your mind will remain alert and active.

Mattresses

There are several reasons that one might not be sleeping, and as you have probably guessed, they are different for everyone. Have you ever seen those commercials featuring an attractive woman awakening refreshed and lovely after a good nights sleep? With every hair on her head in place, she awakens, well rested on that special mattress, implying that the mattress is the key. It is true; the right mattress will help in your sleep crusade, but it is not the only key to better sleep.

It seems like an oxymoron, but one of the most common reasons people lack sleep is due to them worry about whether or not they will sleep! Worrying about sleeplessness, work, family, or anything else can actually deter sleep because it keeps the brain engaged. Other sleep deterrents include excessive noise, lights, improper room temperature, acid reflux and poor nasal breathing. Luckily, there are many different things you can do to remedy these issues.

Perhaps you are someone that tends to think of tasks or problems that need resolve yet the thoughts always seem to come to you as you are preparing for bed. One quick fix is to keep a pen and paper by your bedside. Once you have gotten the thought down on paper, it will help to put your mind at rest and it will be easier for you to sleep. If a pen and paper is too laborious, you may also consider using a digital recorder or the voice note feature on your smart phone.

Sound Therapy

Excessive noise or lights can also be a huge sleep deterrent. Be sure to shut off televisions or radios as they may distract you. Some people find some sound machines or nature sound cd’s to be helpful. If lighting is your issue, perhaps a sleep mask is a good solution. These sleep masks can help to block light that you may not be able to get rid of otherwise. If you do not feel comfortable sleeping in a mask you may consider additional shades or light blocking blinds.

Another concern can be temperature; the wrong temperature or drafts can cool the body and prevent sleep. Be sure to have a comforter that best accommodates your temperature needs. The right bed clothes can make a world of difference. Additionally, be sure to get a pillow designed for your needs. Are you a side sleeper? Do you sleep on your back? What firmness is best for you? There is indeed a pillow for everyone and choosing the proper pillow can only maximize your sleep potential.

Avoid eating heavy meals before bed. When you eat, large amounts of acid are generated in the stomach causing reflux. This, as many of you may already know, can cause interference with sleep. By eliminating food before bed, you can maintain good digestive health, avoid acid reflux and a sleepless night. Numerous studies also indicate that good sleep is needed for weight control. If you are not getting a sound night’s sleep, naturally you will not be well rested. Typically, if you are tired, you will tend to overeat to compensate for your lack of energy. By conforming to your new sleep routine, you can sleep better and eliminate overeating for energy and possibly allowing for weight loss.

Stress Eraser

Many people suffer from seasonal allergies or chronic nasal/throat conditions. These can be huge sleep deterrents and are obviously uncomfortable. You may want to invest in a Hydro Pulse Nasal & Sinus Irrigator to help alleviate these symptoms. The irrigator helps to remove excess mucus in your nose and throat as well as shrink swollen nasal and throat tissue. When you can breathe well, you can sleep well. Even mild sleep apnea can be helped through Hydro Pulse Irrigation.

A good night’s sleep is well within your reach provided you follow a few simple guidelines. Design a sleep routine that work for you. No matter what steps you decide on taking, be sure they are specific and that you follow the sleep routine on a regular basis. In a short time you will notice you are falling asleep faster and getting a more productive sleep. Avoid late night snacks, excessive noise and lights and be sure to utilize your bed for what it was designed: sleep. Take care to dress your bed appropriately for your nocturnal needs, forget your worries for the day and just say goodnight!