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Friday, March 29, 2019

Incredible Sleep Tips for You

* * * 7 Things you Should Know * * *

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?

D. Do you have a favorite book you like to read? This might be a good time to read it.

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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