If you have trouble falling asleep, are restless during the night or just don’t feel rejuvinated when you wake in the morning, take a look at our sleeping tips and sleep easier tonight!
- Cut out the cat-naps! If you’re having trouble sleeping at night, try not to nap during the day because you will throw off your body clock and make it even more difficult to sleep at night. If you are feeling especially tired and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day. 2. Caffeine and alchohol are a no-nos! Avoid drinking caffeinated or alcoholic beverages for several hours before bedtime. Although alcohol may initially act as a sedative, it can interrupt normal sleep patterns. 3. Don’t smoke. Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep. oany over-the-counter and prescription drugs disrupt sleep. 4. Brighten up! As early as possible after you wake, get outside and get some sunshine. This will help to regulate your body’s natural biological clock. Likewise, try to keep your bedroom dark while you are sleeping so that the light will not interfere with your rest. 5. Get active early! Exercising for 20 to 30 minutes every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult. 6. Check your iron level. Iron-deficient women tend to have more problems sleeping so if your blood is iron poor, a supplement might help your health and your ability to sleep.
**There are also a few things you can do to make your bedroom a good sleep zone:
**1. Comfort is the key. It is essential to have a bed that is large enough, especially if your partner is a restless sleeper. Go to bed shops and test matresses to find the perfect sleeping base. Experiment with pillow positioning and try therapeutic, shaped foam pillows that cradle your neck. Get comfortable cotton or flannelette sheets. 2. Try to use your bedroom only for sleeping. Pay the bills and do your work elsewhere. 3.Temperature and airflow are important. Using a dehumidifyer during the day will help to reduce dampness and keep your bed linen fresh. 4. Position your clock so can’t see the time when you are in bed. A big, illuminated digital clock may cause you to focus on the time as you try to fall asleep and make you feel stressed and anxious. oost importantly, relax for a while before going to bed. Spending quiet time doing something you enjoy can make falling asleep easier. Restful activities may include meditation, breathing exercises or taking a warm bath.
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