Natural Ways to Sleep Better

sudhar

Commander's of Penmai
Joined
Apr 4, 2011
Messages
2,044
Likes
1,023
Location
chennai
#1
[h=1]Develop a Sleep Routine[/h] It might seem tempting, but sleeping until noon on Saturday will only disrupt your biological clock and cause more sleep problems. Going to bed at the same time every night–even on weekends–helps set your internal sleep-wake clock and reduces the amount of tossing and turning required to fall asleep.


Move It!



Researchers in Northwestern University’s Department of Neurobiology and Physiology reported that sedentary adults who got aerobic exercise four times a week improved their sleep quality from poor to good. These former couch potatoes also reported fewer depressive symptoms, more vitality, and less sleepiness in the daytime. Be sure to wrap up your workout several hours before bedtime so that you’re not too revved-up to get a good night’s sleep.


[h=1]Change Your Diet[/h] Cut out the food and drinks that contain caffeine--coffee, tea, soft drinks, and chocolate–by late afternoon. Make dinner your lightest meal and finish it a few hours before bedtime. Skip the spicy or heavy foods that can keep you awake with heartburn or indigestion.

Don't Smoke

A study found that smokers are four times more likely not to feel as well-rested after a night’s sleep than nonsmokers. Researchers at Johns Hopkins University School of Medicine attribute this to the stimulative effect of nicotine and the nighttime withdrawal from it. Smoking also exacerbates sleep apnea and other breathing disorders which make it difficult to get restful sleep.


[h=1]Become a Luddite an Hour Before Bedtime[/h] A National Science Foundation survey found that nearly everyone uses some type of electronics like a television, computer, video game or cell phone within the hour before bed. That’s a bad idea. The light stimulates the brain, making it harder to wind down for sleep. Putting them away an hour before bedtime will help you fall asleep quicker and sleep more soundly.



[h=1]Become a Bed Miser[/h] One study found that 53 percent of pet owners who sleep with their pets experience sleep disruption every night. More than 80 percent of adults who sleep with children have trouble getting a good night’s sleep. Well, duhhh. Kids and dogs are the biggest bed hogs and worst sleepers imaginable. Both deserve their own sleeping space. Kick them out for their sake and yours.
 

sudhar

Commander's of Penmai
Joined
Apr 4, 2011
Messages
2,044
Likes
1,023
Location
chennai
#2
[h=1]Temperate Trumps Tropical[/h] Eighty degrees may be great for the beach, but it’s lousy for the bedroom. A temperate room is more conducive to sleeping than a tropical one. The NSF recommends a temperature between 54 and 75. It will reduce your core body temperature and help you drift off to sleep. Strike a balance between the thermostat, the bed covers, and your sleeping attire.


[h=1]Go For a Black-Out[/h] Light tells your brain that it’s time to wake up, so make your room as dark as possible for sleep. A recent study from The Ohio State University in Columbus found that even a small amount of ambient light from your cell phone or computer can disrupt the production of melatonin and disrupt sleep.


[h=1]Make Your Bed a Restricted Area[/h] Your bed should be associated with sleep and eating, or TV watching. If you wake up during the night, get up and do something soothing like meditating or reading until you feel sleepy again. No TV or computer.
 

Important Announcements!

Type in Tamil

Click here to go to Google transliteration page. Type there in Tamil and copy and paste it.