Did
you know that sleep is vital to maintain your body? Lack of sleep
can be harmful to your health causing irritability, hallucinations,
lack of focus, stress, and hormonal problems as well. Here are a few
tips to help you get better sleep.
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1.Snack.
Although
a light snack is okay, try not to eat a large meal before bedtime.
Also, limit your liquid intake so you are not constantly getting up
through the night to use the bathroom. Bananas or a small bowl of
low-sugar cereal is helpful to induce sleep. Pretzels are a
low-calorie, source of carbohydrates, that will make you feel sleepy,
and they taste good too. Also, popcorn about a half an hour before
going to bed. The carbs will cause your body to produce serotonin, a
petrochemical that will relax you. Popcorn is one of my favorite
snacks.
2.Warm
Milk.
Trying
drinking warm milk or warm cocoa before bedtime. This can be soothing
and relaxing. The milk has Tryptophan an amino acid that aides in
relaxation resulting in natural sleep. I have tried this and it
definitely works for me.
3.Bedtime.
A.
Try to make bedtime about the same time every night, so that there is
a regular routine. Try not to indulge in a lot of activity before
bedtime.
B.
Put away that cellphone, iPad, television, and computer. Remember
you may need time to wind down. I recall having to wind down at least
an hour before bedtime. I also discovered some cellphone apps would
really activate my brain and I would be thinking of so many different
things that I wanted to do in the future.
C.
Have you tried a warm shower or warm bath?
4. Your Bedroom
Attempt
to make the bedroom conducive for sleep by making sure your room is
dark. Make sure the television is not on.
5.
Soft
Music
Depending
on the type of music you prefer, soft music can be relaxing. I
recall there were times I would listen to smooth jazz before bedtime.
6. Temperature
Make
sure the temperature in the room is adequate. Some people cannot
tolerate too much heat. Usually temperatures of 68-72 degrees are
good. If you and your spouse differ regarding temperatures, you may
try a heating blanket for the one of you that is not warm enough.
Also, now there are some mattresses that will adjust temperatures for
you and your spouse individually. That is just awesome.
7. Exercise
Be
sure that you get enough exercise during the day. When weather
permit’s the outdoors is perfect, because you will know that you
are getting fresh air. Even though you work daily, find a time to
exercise. Make it a priority at least once or twice a week. I still
emphasize walking as one of the best exercise and it is free. It
does not cost you anything. If you are walking outside you are sure
to get plenty of fresh air too.
What
do you do to help you sleep? Please share with us.
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you share this article with a friend?
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5 comments:
I struggle with getting to sleep, so will follow your tips#happynow@_karendennis
Thanks so much Betty for linking up with us at the #WednesdayAIMLinkParty 34! Shared ♥
Betty, these are all wise tips, and good advice even for people who don't have trouble sleeping. I would especially emphasize eliminating electronics use near bedtime. Even I find that hard to do since I use my phone for so many things, including as an alarm. But it is a critical step to better sleep
I have definitely found that lots of fresh air and exercise help me sleep so much better. Thanks so much for sharing these tips with us at Encouraging Hearts and Home. Pinned.
Very good tips here for a better sleep. We will feature this on the next Blogger's Pit Stop.
Kathleen
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