Getting a good night of interrupted slumber is a
fantasy that eludes many, forcing them to find relief in over-the-counter or
prescription medications. But there are natural, healthier remedies that can be
part of any restless insomniac’s daily routine. Implementing some
around-the-clock habits will help send you off to dreamland without drugs or
pricey new-age technological devices. A few simple adjustments to your schedule
and bedroom can make all the difference if you’re tired of being tired.
2.
2.Getting
accustomed to a routine and sticking to it is a good start, said Chip Coffey,
director of therapy services at St. Luke’s Behavioral Health Center in Phoenix.
This means waking up at the same time, even on the weekends, and going to bed
at the same time each night. “If you do have a weekend party to go to, have
fun, enjoy and then as soon as you can, get back to your scheduled bedtime.”
Regular exercise can
play a key role in ensuring a good night’s sleep. Coffey recommended
exercising in the morning, if possible, rather than in the evening. “It
is helpful to do yoga or stretching in the evening, however, avoid
intense workouts.”
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=3
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=3
Regular
exercise can play a key role in ensuring a good night’s sleep. Coffey
recommended exercising in the morning, if possible, rather than in the evening.
“It is helpful to do yoga or stretching in the evening, however, avoid intense
workouts.”
Don’t
worry, there’s no need to give up that morning cup of java you need to get up
and moving. But pay attention to the second mid-morning cup at the office, and
the third and fourth cups after lunch you use to fend off a food coma. “Many
people are not aware of the amount of caffeine they consume, especially in the
afternoon,” Coffey said. “Try not to drink caffeine after 4 p.m.”
It’s OK to get some
shut-eye during the day, but when it comes to naps, adopt a feline
philosophy and keep it brief, Coffey advised. “Try to limit naps to 15
[or] 20 minutes and always mid-afternoon, not in the evening.”
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=5
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=5
Low-Key Evenings
Taking it slow in the hours before
bedtime will allow your body and mind to wind down before your head hits the
pillow. Avoid heavy, late meals and plan for activities that are not too
stimulating. Coffey recommended reading a novel or magazine instead of work-related
documents and reserving tasks like bill-paying or engaging in serious
conversations for earlier in the day rather than right before bedtime.
Going Dry
To help reduce the chances of
interrupted sleep, avoid drinking fluids two hours before going to bed and use
the bathroom right before turning in for the night, recommended Michael Robb,
chiropractor and owner of Fix 24, a holistic health and wellness center in
Scottsdale, Arizona. “This will reduce the need to get out of bed during the
night to use the restroom.”
Melatonin
Boost
You can buy it at the pharmacy, but
helping your body increase its natural melatonin level is an effective
alternative. Sleep in a room that is void of all light, which can alter the
normal production of melatonin, a prime component of a good night’s sleep, Robb
said. On the flip side, getting an hour of sunlight during the day while you
are awake causes a biochemical reaction that aids in the production of
melatonin, he said.
Rethink the Nightcap
Alcohol can make you drowsy,
but passing out isn’t the same as naturally drifting off. Also, consider
restlessness or necessary bathroom trips resulting from that night cap.
“Having a few drinks before bed can make you fall asleep faster, but it
will also impact your sleep quantity by increasing the number of times
you wake up over the course of the night,” Leadley said.
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=8
Rethink the Nightcap
Alcohol can make you drowsy, but
passing out isn’t the same as naturally drifting off. Also, consider
restlessness or necessary bathroom trips resulting from that night cap. “Having
a few drinks before bed can make you fall asleep faster, but it will also
impact your sleep quantity by increasing the number of times you wake up over
the course of the night,” Leadley said.
Create
a luxurious cradle that pampers you during slumber with a cozy bed and clean
linens. Make sure your mattress is of a firmness that is pleasing and rotate it
regularly so that it maintains its shape and is comfortable to you, said Lauri
Leadley, president of the Phoenix-area Valley Sleep Center. And don’t forget
about your pillows. “Washing them regularly helps to keep them fresh and clean.
If your pillow is more than 2 years old, it’s probably time to replace it for a
new one.”
Your Bedroom’s 2 Purposes
Break that habit of working on your
laptop in bed or falling asleep to your bedroom TV. Encourage an optimum
sleeping environment by not having computer screens, electronic devices or
other gadgets on that emit light throughout the night, which tells your brain
that it’s time to wake up, Leadley explained. “It also means keeping everything
but sleep and sex out of the bedroom.”
Diet
What you consume can encourage
quality sleep. Leadley recommended foods that are naturally high in melatonin,
like tart cherries, or bananas and fish, which are high in vitamin B6 -- a key
component to the body’s production of the hormone. “Dairy products and leafy
greens are high in calcium, while whole grains are high in magnesium, both of
which can impact sleep quality when you’re deficient in them.”
Diet
What you consume can encourage
quality sleep. Leadley recommended foods that are naturally high in
melatonin, like tart cherries, or bananas and fish, which are high in
vitamin B6 -- a key component to the body’s production of the hormone.
“Dairy products and leafy greens are high in calcium, while whole grains
are high in magnesium, both of which can impact sleep quality when
you’re deficient in them.”
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=12
Your Bedroom’s 2 Purposes
Break that habit of working on
your laptop in bed or falling asleep to your bedroom TV. Encourage an
optimum sleeping environment by not having computer screens, electronic
devices or other gadgets on that emit light throughout the night, which
tells your brain that it’s time to wake up, Leadley explained. “It also
means keeping everything but sleep and sex out of the bedroom.”
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=11
Rethink the Nightcap
Alcohol can make you drowsy,
but passing out isn’t the same as naturally drifting off. Also, consider
restlessness or necessary bathroom trips resulting from that night cap.
“Having a few drinks before bed can make you fall asleep faster, but it
will also impact your sleep quantity by increasing the number of times
you wake up over the course of the night,” Leadley said.
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=8
Regular exercise can
play a key role in ensuring a good night’s sleep. Coffey recommended
exercising in the morning, if possible, rather than in the evening. “It
is helpful to do yoga or stretching in the evening, however, avoid
intense workouts.”
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=3
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=3
Getting accustomed to a
routine and sticking to it is a good start, said Chip Coffey, director
of therapy services at St. Luke’s Behavioral Health Center in Phoenix.
This means waking up at the same time, even on the weekends, and going
to bed at the same time each night. “If you do have a weekend party to
go to, have fun, enjoy and then as soon as you can, get back to your
scheduled bedtime.”
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=2
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=2
Getting accustomed to a
routine and sticking to it is a good start, said Chip Coffey, director
of therapy services at St. Luke’s Behavioral Health Center in Phoenix.
This means waking up at the same time, even on the weekends, and going
to bed at the same time each night. “If you do have a weekend party to
go to, have fun, enjoy and then as soon as you can, get back to your
scheduled bedtime.”
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=2
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=2
Getting accustomed to a
routine and sticking to it is a good start, said Chip Coffey, director
of therapy services at St. Luke’s Behavioral Health Center in Phoenix.
This means waking up at the same time, even on the weekends, and going
to bed at the same time each night. “If you do have a weekend party to
go to, have fun, enjoy and then as soon as you can, get back to your
scheduled bedtime.”
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=2
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=2
Getting accustomed to a
routine and sticking to it is a good start, said Chip Coffey, director
of therapy services at St. Luke’s Behavioral Health Center in Phoenix.
This means waking up at the same time, even on the weekends, and going
to bed at the same time each night. “If you do have a weekend party to
go to, have fun, enjoy and then as soon as you can, get back to your
scheduled bedtime.”
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=2
Read more : http://www.ehow.com/slideshow_12252600_healthy-habits-improve-sleep.html#slide=2
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