Ten Ways To Better Sleep

Sleep is a growing problem in our country. We are all so busy with life that we don't take time to sleep. Yet that is when our bodies regenerate and heal. Our bodies can't operate smoothly without the recuperation and regeneration that sleep gives us. We need that nightly tune up. Inadequate sleep decreases the quality of your life and decreases your longevity.

Research shows you should get at least seven hours per night. You may need more than that. And lost sleep can't be made up! You can't feel you best if you don't get enough sleep. And that's where the problem begins. The lack of sleep, if it continues, leads to other problems. It contributes to irritability, weight gain, high blood pressure, accelerated aging, metabolic problems, memory loss and other ailments.

Lack of sleep comes from simply not giving it enough of a priority. Stress, joint discomfort, an over active mind (worrying), too much caffeine too late in the day, from sharing a room with someone who snores, sharing the bed with a pet or simply an uncomfortable bed or room temperature are all causes for our insomnia.

If you improve your sleep, your health will improve! Try these tips for improving that much needed sleep.

1. Always go to bed and get up at the same time. Once your sleep rhythm is set, it will be easier to fall asleep and to get up in the morning.

2. Limit caffeine-especially in the evening. Sugar too. These stimulants will keep you awake and or cause you to wake up during the night. Beware of medications that have caffeine in them (such as Midol, many diet pills).

3. Have that glass of milk or other high protein snack but make it small. Eat about 2 hours before bedtime. This provides L-tryptophan needed for the production of melatonin and serotonin.

4. Be sure the room is dark. When light hits the eyes it can disrupt the circadian rhythm of the pineal gland and the production of melatonin and serotonin. You will sleep more deeply in a dark area.

5. Avoid alcohol. It can make you drowsy but this wears off and then you wake up during the night. It also prevents you from reaching the deeper stage of regenerative sleep.

6. Sleep in a comfortable bed, with enough room for you to move around a little.

7. Take a relaxing bath (use lavender) or a shower before bed.

8. Run a diffuser with lavender oil in it.

9. Make the room a comfortable but cool temperature. You will sleep more deeply in a cool room and deep sleep is where most of the regeneration takes place.

10. If your mind is too active, get up and write a note to yourself then forget whatever it is. Or keep a journal and write a few pages before bed. Get it off your chest (mind).

Get started tonight. Remember it may take a week or longer for the changes to be felt, a month before they are established as new sleep habits or behavior. Good night!

About the Author

Cheryl Duvall, RN, LMT- She grew up in the healthcare field, has been a nurse for 30 years and has practiced massage for a little longer. She is passionate about health...hers, yours, everyone's health. Cheryl has always enjoyed helping people reach their best in life...health, happiness, wealth. Read more articles...visit www.designingyourhealth.com

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