Do you have trouble falling asleep?
Do you wake up several times throughout the night?
Do you want to fix your sleep schedule?
Good sleep is very important for your health and well-being. If you aren’t sleeping well, you may be suffering from sleep deprivation. This is a condition that seriously affects your health and quality of life.
Fortunately, there are things you can do to ensure you sleep better that don’t necessarily require prescription drugs. For example, your daily activities can impact your sleep as much as your nighttime routine. A few lifestyle changes may be all that’s needed to help you fall and stay asleep every night.
Try these tips and mindfulness exercises to improve your sleep.
People sleep better in darkened room.
Go to bed and get up at the same time every day. This will regulate your internal clock and help you sleep through the night.
Lower the lights in your home two to three hours before you go to bed. low lighting tells your brain to start making melatonin to put you to sleep.
Midday naps interfere with restful sleep. Take a walk and drink some cold water if that afternoon sleepiness sets it. If you absolutely need to nap then do it early in the day.
Excessive sweating is a condition called hyperhidrosis. Overheating and night sweats can interrupt a good night’s rest. These tips may help regulate your body temperature at night and give you better sleep:
Over time mattresses become filled with dust, dust mites, mold, and other allergens. These irritants can set off nighttime allergy attacks. Use a plastic mattress cover to stop the nighttime sneezing, wheezing and coughing.
Your bed is for rest, relaxation and intimacy. Don’t sit in it to eat, work, watch TV or surf the Internet. The fewer distractions there are in the bedroom the easier you will fall asleep.
Stop fighting with pillows that are too flat or too fat. A pillow that is just right will support the natural contour of your neck when you are on your back. The right pillow will improve sleep and you’ll wake up without a sore neck.
Traffic sounds, barking dogs, a leaky faucet and noisy neighbors can wake you up and keep you awake. Use a fan, a white noise machine or app to drown out the sounds that interrupt your sleep.
Alcohol disrupts a restful night of sleep. It may make you feel sleepy at first but as it wears off it can have the opposite effect. Cut yourself off two to three hours before bedtime. Or, even better, don’t drink at all.
Slow paced exercises like yoga, Tai Chi and deep breathing can help you relax and fall asleep. The slow, deliberate movements help clear your mind and set you up for a good sleep. Vigorous exercise before bed can give you an energy burst that might keep you awake for hours. Finish strenuous workouts at least three hours before bedtime. Regular exercise promotes healthy sleep, but be sure to time it wisely for maximum benefit.
Filling up your stomach with a large meal right before bedtime will disturb your sleep. This is especially true for those who suffer from indigestion and acid reflux. Keep bedtime snacks light and eat only if you need to.
What you do during the day affects how well you sleep at night. Your body needs sleep to rest and regenerate. Making a few small changes in how you go about your days will improve your quality of sleep. Illness, chronic pain, medications, and hormonal imbalances can also affect your sleep. See your doctor if you suspect a health condition or certain medications may be interfering with your sleep.
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Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]
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