Healthy Sleep Tips
Good Sleep is a choice. Most of us choose to live with low energy in chronic fatigue because of practicing poor sleep habits. Some of us try to get a good night's sleep, but can't find the answer. Rest Assured -- the answers are available! You can use simple techniques, tips and a gadget or two to finally know what it is like to get to sleep easily, have restful nights and awaken with energy.
Sleep is as important as food and air.
Make sleep an important part of your life. How you think about sleep, your lack of sleep and time management can be the most important factor in your ability to sleep. Learn to understand that the better you sleep, the more you sleep effectively 7-7.5 hrs per night, the more efficient and productive you will be. By sleeping more, you will save time and create energy.
Create a routine
Try to go to bed at the same time and get up at the same time every day. Getting up at the same time is most important. Getting bright light, like the sun, when you get up will also help. Try to go to bed only when you are sleepy. Bright light in the morning at a regular time should help you feel sleepy at the same time every night.
Use the bed for sleeping.
Avoid watching TV or using laptop computers. Know that reading in bed can be a problem if the material is very stimulation and you read with a bright light. If it helps to read before sleep make sure you use a very small wattage bulb to read. A 15 watt bulb should be enough. Bright light from these activities may inhibit sleep.
Noise in your environment
Sleep machines are available that create white noise to mask the noise from outside your bedroom. Often, this is all you need to be able to relax and fall to sleep. You can purchase a sleep machine from many sources (see our product pages for the leading product). However, sometimes just an old fan will work for you as well.
A double combination of masking outside noise while specifically assisting you to relax would be to listen to especially created sleep programs based on binaural beats or simple relaxation music. (*we have download files for free available for you to sample).
Avoid bright light around the house before bed.
Our body is very sensitive to light as it controls our body clock, i.e, circadian rhythms by means of the light input through our retinas. Specifically, light at night will inhibit the production of melatonin, also known as the "darkness hormone". Melatonin signals the body to go to sleep. By watching TV or having bright lights on, it confuses our body clock, halts or slows the production of the sleepiness hormone melatonin and creates havoc with our body clock. For many, this is enough to cause insomnia and poor sleep. Using dimmer switches in living rooms and bathrooms before bed can be helpful. (Dimmer switches can be set to maximum brightness for morning routines.) Also, now you can purchase special wavelength nightlights and light-blocking glasses which block out the activating part of the light and allow our bodies to produce melatonin as if we were back in the cave sleeping on our rock pillows. You can read more about this on this site as well as review or purchase these products here.
Know how to eat
When and what you eat will affect your sleep. If you eat heavy or large meals near your bedtime, it will disrupt your sleep mechanisms. Likewise, spicy foods will do the same as our body's systems work differently at sleep and lying down, so they don't process the food the same. You are more likely to get heartburn from eating big meals before bed. However, don't go to bed hungry. A light snack high in carbohydrates is beneficial.
Know that the "night cap" has a price.
Alcohol may help you to get to sleep but it will cause you to wake up throughout the night. You may not notice it. (It is worse if you have sleep apnea because the alcohol makes the apnea worse.) Sometimes people snore only if they have had some alcohol or may snore worse if they already snore.)