Good Sleep Hygiene
Is The First Step
On Your Way To Better Sleep
In today's demanding world many of us have to deal with
an overwhelming, over-scheduled and over-stimulated life.
||As a result,
a great deal of people suffer from anxiety,
and sleep disorders
such as insomnia,
night terrors or
It is very helpful to know how to manage every day stress. You can find
some useful tips in a new interactive health tutorial from
the National Institute of Health.
The first and most important condition for better sleep is
good sleep hygiene.
Check out our tips below to start your
way to a healthy body
and mind, happy life free from sleeping troubles.
these tips to improve your sleep hygiene:
- Go to bed and get up at the same time every day.
Don’t change your routine for the weekend.
- Be physically active, exercise regularly 20 to 30
minutes every day.
For best results try to exercise a few hours before going to bed.
- Eat a well balanced diet with the
appropriate amount of fiber, vitamins and minerals.
- Consider a relaxing activity before bedtime to help
your body slow down
the metabolic rate (meditation, soothing music, warm bath). You can try
to incorporate certain activities into your sleep routine, it works for
- Plan to have a little time before you go
to sleep for an "inventory" of your worries and try to come up with a
schedule for the next day. Some people find relief if they write their
- Make your bedroom look and feel peaceful, with no
bright lights, quiet, with
a comfortable temperature. Check Feng
Shui Ideas for your bedroom.
- If you try hard and cannot fall asleep, get up and do
or read something calming (didn’t want to say boring) until you become sleepy.
unable to sleep may cause anxiety in some individuals, which may
actually aggravate your sleeping problem.
- If possible
get some exposure to bright light soon after you get up, it helps to
reset the body’s biological clock every day, and may be beneficial for
these things to get better sleep:
- Avoid napping during the day.
- Avoid drinks with caffeine 6 hrs before going to
bed, they may keep you awake.
- Avoid a large meal or hard to digest foods 4 hrs
- Avoid alcohol - it makes people sleepy quickly but
it wears off within a few hours.
- Avoid stimulants 6-8 hrs before bedtime (be aware
that some appetite suppressant have stimulating properties).
- Do not use your bedroom for regular daily activities
like watching TV, eating, paying bills etc.
- Don't think about what happened that day, rather,
make plans for the following day.
- Avoid late exercise – your body temperature will
increase and some
hormones will be released that may prevent you from falling asleep
- Avoid fluids before you go to bed. Making
trips to the bathroom in the middle of the night may contribute to
insomnia in some individuals.
In order to avoid sleeping
troubles and to experience
more happy mornings and afternoons follow a healthy lifestyle including
the above tips for better
sleep. It will help you
sleeping problems, but will also make your life healthier and happier.
After all it's always better to prevent health problems than
Find here more useful information on sleep hygiene: