Tips for Getting Better Sleep
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Tips to a better nights sleep...
Need tips for a better night's sleep? Tired? Up all night tossing and turning? Are you unable to get a full night's sleep and feel rested and relaxed the next morning? If you answered "Yes" to any of those questions, then try out some of these helpful sleeping tips and maybe sweet dreams will be in your future! Well, I've listed several tips to help you get a better night's sleep. Hopefully you'll find one that helps you sleep better and wake up refreshed!
Have a better sleeping tip, something that helps you fall asleep? We'd love for you to visit our comments section and add it!
photo credit: Sleeping Baby by rmarquez Zazzle.com
Have a better sleeping tip, something that helps you fall asleep? We'd love for you to visit our comments section and add it!
photo credit: Sleeping Baby by rmarquez Zazzle.com
Tips for Better Sleep
Better Sleep Tips
Tips at a glance...
try these 6 steps
Tip #1: Regular Exercise
Try a brisk 20-30 minute walk or go for a bike ride!...but be sure to schedule your exercise in the morning or early afternoon as exercising stimulates the body and that's exactly what you don't want just before bedtime.Regular exercise usually makes it easier to fall asleep and stay asleep. It's also healthy & heart friendly!
Exceptions to late day exercise would be light yoga and gentle stretching.
Photo credit: canada.com
Recumbent Exercise Bike
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Can't get out for a walk or bike ride?
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My personal review for a Recumbent Exercise Bike: I loved it! I purchased a recumbent exercise bike a few years ago and it's very easy on your lower back...it does however, require some room...this is not like one of those fold up pieces of exercise equipment that you can store under your bed. So find the right spot for it first, and then go out and purchase one...I highly recommend a recumbent exercise bike!
It's also the best bike for riding in the rain or snow!
Exercise Equipment
Exercise Equipment on Sale
Tip #2: Choose a comfortable pillow and mattress.
What makes a bed and pillow comfortable are different for each person, some like a hard mattress, some like a thin pillow...find what is most comfortable to you and then add to that and create the inviting and cozy bedroom that is ideal for sleeping in by also adding a dimmer switch, low lights, some silk sheets, blackout curtains or wear an eye mask.Make your bedroom a sanctuary.
photo credit: IKEA
Amazon has everything to create that bedroom sanctuary...
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Tip #3: Reduced Caffeine, Alcohol and Smoking...
You might be surprised to know that caffeine can cause sleep problems up to 10-12 hours after drinking it. If you rely on coffee, tea or soda to keep you going during through out the day, consider eliminating caffeine around lunch time or at least cutting back your overall intake.Alcohol reduces overall quality of sleep. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality and you may wake up in the middle of the night in need of water for re hydration or a trip to the washroom. To avoid this effect, stay away from alcohol in the last few hours before bed.
Smoking can causes difficulty sleeping in many ways. Nicotine is a stimulant, which disrupts sleep and smokers can actually experience nicotine withdrawal as the night progresses, making it harder for them to sleep.
photo credit: http://trendsupdates.com
Quit Smoking
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Tip #4: Add Lavender
The wonderful delicate scent of lavender is an actual natural sleep aid. Lavender oil can be applied topically in the form of massage on ones shoulders or back to help relax the muscles and the aroma can be deeply inhaled for a relaxing and calming effect.Add a few drops of the essential oils to warm bathwater, or in a vaporizer or simply dab a few drops onto a tissue to breath in the scent. Place a lavender scented sachet underneath your pillow or a bowl of lavender scented potpourri to your night table.
Speaking of night tables...are your digital alarm clock lights the source of your sleepless nights?...for those with difficulty sleeping those glaring lights in the middle of the night reminding you that you are still awake can be a huge source of anxiety for the sleepless...so either move the alarm clock, dim the lights or simply turn it around so it doesn't face you all night.
photo credit: allnaturalcalgary
Lavender Products
Tip #5: Take time to relax...
Eliminate late night television watching (if there is a tv in the bedroom remove it!). Give yourself at least an hour away from the tv and the computer before attempting to fall asleep.You can try a hot bath before bed, meditation tapes, relaxing music, a cup of warm milk...
Prepare yourself and your bedroom sanctuary for rest, relaxation and the preparation of sound sleep...get into the "zone"...and you can't do that if 5 minutes before you were watching depressing late night news or playing computer video games.
photo credit: sheknows
Relaxation Methods
Amazon has everything you need to relax
Tip #6. Music to fall asleep by...
When my 1st child was born we both used to fall asleep to a CD of soft playing peaceful lullaby music. I still have the CD, it's wonderful, beautiful music...and it really does work!Squidoo lensmaster The_Book_Garden has shared with me an audio track from NES Health's AudioBoo page...just click the pink AudioBoo logo ------->
and download the 5 minute peaceful music track...enjoy!
But don't listen to these types of music while operating heavy equipment or driving (incase you needed that reminder).
Relaxation Music
...to help you relax
My husband went to school with Dan Gibson's son and told me of how Dan would go up to the cottage, sit in a canoe and record the sounds of nature.
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Rate these tips...
Are you sleepy yet?
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Got a better sleeping tip?...share it!
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fireblazzer
Aug 19, 2011 @ 6:58 am | delete
- i have imsominia my self..... just yesterday i stayed up for over 35 hours or so,,,,, and only got 6 hours sleep... if that
its 8 am were i am now... im still awake,
(though i must say.. a cigert at the end of the night helps me fall alseep.... becuase of the reduced cravings and satsifcation...... but yes.. not smoking at all would probly be more effective,. in the long run at least
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Duane_Jackson
Aug 8, 2011 @ 6:57 pm | delete
- Hi! I could use some of these tips being the insomniac that I am...Nice lens!
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bakerwoman Jun 16, 2011 @ 9:26 pm | delete
- I do find playing a CD with ocean waves lulling me to sleep. One thing I need to do is learn to relax and unwind. Great tips.
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Tipi
May 15, 2011 @ 4:22 pm | delete
- My biggest problem is that I'm always putting off going to bed to get just one more thing done on Squidoo, sleep sounds gorgeous!
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JoanneOtt
Mar 19, 2011 @ 1:52 am | delete
- I never had trouble sleeping until menopause! These are great tips, i think listening to nice soothing music before bed is a great idea, rather than the late news, which is mostly all bad anyway.
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Sleep Tips
(updated daily)
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