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Tuesday, January 15, 2008
Five Tips For Better Sleep
It isn't that you don't try to fall asleep, you just spend so
much time tossing and turning. You wake up during the night and
the process starts all over again. It doesn't matter if you go
to bed earlier or stay in bed longer, you just can't get a
restful night's sleep.
Nowadays, most of us suffer from a chronic lack of sleep. Our
busy lifestyles not only cut down the time available for sleep,
but also cut into the quality of sleep we do get.
Here are five tips to not only fall asleep when you want to,
but to stay asleep once you've gotten there. These tips are in
no particular order, just try them and see which work best for
you.
1.White Noise: Many people find it easier to sleep when there
is a dull, low-volume noise in the background. You could play
soft and relaxing music, or leave a fan running (blowing away
from you when the weather is chilly). Some people have found
success playing natural sound effects like rain or a babbling
brook.
2.Cool Temperatures: Experts say the optimum temperature for
sleep is between 65 and 72 degrees Fahrenheit. Consider using
thinner or lighter blankets, but if you like the weight of
blankets while you're sleeping, try setting the thermostat
lower at night. Turning down the thermostat gives the added
bonus of saving energy!
3.Relaxing Routine: Some people find reading before bed help
them fall asleep. You could also create rituals like a warm
(but not hot) bath or tea (decaffeinated!) a short time before
bed. Try any routine which slows you down and gets your mind
off the busy day. Another benefit of a routine is how your
internal clock learns to sleep on schedule; a routine reminds
your body it's time to shut down.
4.Reduce Caffeine: It isn't just a matter of cutting out the
caffeine before bed, but it helps to know how late in the day
your body can handle such stimulants. Some people can enjoy an
afternoon coffee or tea without losing sleep, but others find
they should avoid caffeine after noon.
5.Get a Good Pillow: If you find yourself wadding up your
pillow to get more comfortable in bed, you probably need a new
pillow. Learn to be aware of the effects different pillows have
on your sleep. Find your preference (soft, hard, thin, thick,
etc.) and stick with it. A contour pillow could have other
benefits such as support for your neck and better nighttime
breathing.
Ultimately, how you sleep is up to you. Although there may be
circumstances trying to steal away your slumber, it is up to
you whether you allow them to continue or not. The time spent
working to improve your sleep will pay off in the time you gain
for rest and rejuvenation, helping you get better results in
your business and in your life.
About The Author: Robert Greenshields is a marketing success
coach who helps business owners and independent professionals
who are frustrated that they're working too many hours for too
little reward. Sign up for his free tips on earning more and
working less at http://www.MindPowerMarketing.com
much time tossing and turning. You wake up during the night and
the process starts all over again. It doesn't matter if you go
to bed earlier or stay in bed longer, you just can't get a
restful night's sleep.
Nowadays, most of us suffer from a chronic lack of sleep. Our
busy lifestyles not only cut down the time available for sleep,
but also cut into the quality of sleep we do get.
Here are five tips to not only fall asleep when you want to,
but to stay asleep once you've gotten there. These tips are in
no particular order, just try them and see which work best for
you.
1.White Noise: Many people find it easier to sleep when there
is a dull, low-volume noise in the background. You could play
soft and relaxing music, or leave a fan running (blowing away
from you when the weather is chilly). Some people have found
success playing natural sound effects like rain or a babbling
brook.
2.Cool Temperatures: Experts say the optimum temperature for
sleep is between 65 and 72 degrees Fahrenheit. Consider using
thinner or lighter blankets, but if you like the weight of
blankets while you're sleeping, try setting the thermostat
lower at night. Turning down the thermostat gives the added
bonus of saving energy!
3.Relaxing Routine: Some people find reading before bed help
them fall asleep. You could also create rituals like a warm
(but not hot) bath or tea (decaffeinated!) a short time before
bed. Try any routine which slows you down and gets your mind
off the busy day. Another benefit of a routine is how your
internal clock learns to sleep on schedule; a routine reminds
your body it's time to shut down.
4.Reduce Caffeine: It isn't just a matter of cutting out the
caffeine before bed, but it helps to know how late in the day
your body can handle such stimulants. Some people can enjoy an
afternoon coffee or tea without losing sleep, but others find
they should avoid caffeine after noon.
5.Get a Good Pillow: If you find yourself wadding up your
pillow to get more comfortable in bed, you probably need a new
pillow. Learn to be aware of the effects different pillows have
on your sleep. Find your preference (soft, hard, thin, thick,
etc.) and stick with it. A contour pillow could have other
benefits such as support for your neck and better nighttime
breathing.
Ultimately, how you sleep is up to you. Although there may be
circumstances trying to steal away your slumber, it is up to
you whether you allow them to continue or not. The time spent
working to improve your sleep will pay off in the time you gain
for rest and rejuvenation, helping you get better results in
your business and in your life.
About The Author: Robert Greenshields is a marketing success
coach who helps business owners and independent professionals
who are frustrated that they're working too many hours for too
little reward. Sign up for his free tips on earning more and
working less at http://www.MindPowerMarketing.com
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