Get Sleep Well

Do you want to be productive, mentally sharp, emotionally balanced, and full of energy all day long? The way you feel during the hours you get depends on how well you sleep at night.

Drugs for sleep difficulties and daytime fatigue can often be found in your daily routine. Your sleep schedule, sleeping habits, and lifestyle choices everyday makes a big difference in the quality of your night's rest. The following sleep tips will help you optimize your night's rest, reduce insomnia, and laid the foundation for all-day energy and peak performance.

The secret to getting a good sleep every night

Are you getting enough sleep?

If you have difficulty maintaining your energy throughout the day or drowsy every time you slow down, you may not get the sleep you need.

Learn how to determine the needs of your night's sleep and recover from chronic sleep deprivation.

How Much Sleep Do You Need?

strategy a good sleep is important for deep, restorative sleep you can rely on, night after night. By learning to avoid the common enemy of sleep and trying various techniques to promote healthy sleep, you can find your own personal recipe for a good night's rest.

The key is to experiment. What works for some may not work well for others. It is important to find strategies to bed the most suitable for you.

The first step to improve the quality of your rest is figuring out how much sleep you need. How much sleep is enough? While sleep requirements vary slightly from person to person, most healthy adults require at least 8 hours of sleep each night to function at their best.

How to tips for better sleep 1: Keep a regular sleep schedule

Getting back in sync with natural cycles of your body's sleep-wake circadian rhythm-you-are one of the most important strategy to achieve a good sleep. If you keep regular sleep schedule, sleep and wake at the same time every day, you will feel much more refreshed and energetic than if you sleep with the same number of hours at different times. This is true even if you change your sleep schedule with only one or two hours. Consistency is important.

* Set a regular bedtime. Go to bed at the same time every night. Choose a time when you usually feel tired, so you do not throw away and turn around. Try not to break the routine on weekends when you may be tempted to stay up late. If you want to change your bedtime, help your body adjust to make changes in small increments each day, like 15 minutes earlier or later each day.
* Wake up at the same time every day. If you get enough sleep, you have to wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to adjust the bed earlier. As you sleep, try to maintain regular wake up time even on weekends.
* Nap to make up for lost sleep. If you need to make up for a few hours away, choosing to take a nap instead of sleeping late. This strategy allows you to pay off your sleep debt without disrupting your natural rhythm of sleep-wake, which often backfired in insomnia and throw off for the day.
* Be smart about naps. While napping can be a great way to recharge, especially for older adults, can make insomnia worse. If insomnia is a problem for you, consider eliminating naps. If you must nap, do so in the afternoon, and the limit for thirty minutes.
* Fight after-dinner drowsiness. If you find yourself getting sleepy before you sleep, off the couch and do something rather stimulating to avoid falling asleep, such as washing dishes, calling friends, or getting clothes ready for the next day. If you give in to sleep, you can wake up later at night and having trouble sleeping again.

Finding your optimal sleep schedule

Find the period of time (one or two weeks to do) when you are free to experiment with different sleep and waking time. Go to bed at the same time every night and allow yourself to sleep until you wake naturally. No alarm clock! If you lack sleep, may take several weeks to fully recover. But as you go to bed and wake up at the same time, you eventually will land in a natural sleeping schedule that works best for you.

How to sleep better tip 2: Make your bedroom more friendly

It's not just the number of hours in bed is important that the quality-of hours of sleep. If you give yourself plenty of time to sleep, but you still have trouble waking in the morning or stay alert throughout the day, you may need to make some changes in your sleep environment. The quality of your bedroom environment makes a big difference in how well you sleep.
Keep the noise down
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People differ in their sensitivity to noise, but as a general rule, you'll sleep better if your bedroom quiet. Even if you've learned to sleep through a particular sound, such as sirens or the roar of a passing plane, sleep studies have shown that the sound is still disturbing to sleep.

If you can not avoid or eliminate the noise from barking dogs, loud neighbors, city traffic, or someone else in your household, try masking a fan, soothing voice recording, or white noise. White noise can be very effective in blocking other sound and help you sleep. You can buy a special sound machine or produce your own white noise by setting your radio between stations. Earplugs can also help.
Keep the room dark and cool

When it's time to sleep, make sure that your environment dark. Even the dim light, especially those from the TV screen or computer-can confuse the body clock. heavy curtains or shades to help block light from the window, or you can try the eye mask to cover your eyes.

The temperature of your bedroom will also affect sleep. Most people sleep best in the room a little cold (about 65 ° F or 18 ° C) with adequate ventilation. The bedroom is too hot or too cold can disturb sleep quality.
Make sure your bed is comfortable

Make sure you Do ComfortableIs Bed Your bed is big enough? You must have enough room to stretch and turn around comfortably. Also make sure there is enough room for your bedmate.

Your mattress and blankets are also important. If you often wake up with back pain or neck pain, you may need to invest in a new mattress or try a different pillow. Experiment with different levels of firmness mattresses, foam or egg crate toppers, and pillows that provide more support.
How to tips for better sleep 3: Create a relaxing bedtime routine

If you make a consistent effort to relax and unwind before bed, you will sleep more easily and more deeply. A peaceful sleep routine sends a strong signal to your brain that it's time to wind down and release today stressed.
Turn off your television

Many people use television to sleep or relax at the end of the day. You may even have a television in your bedroom. However, television is really stimulate the mind, rather than relaxing it. Part of this is due to content. Late evening news and prime time shows often have disturbing, violent material. Even non-violent programming can have ads that are thrilling and hard.

However, even the most casual programs or movies can disrupt the body clock by light flashing constantly coming from the TV or computer screen. Television is also noisy, which can disturb sleep if set accidentally left on.

You may be so used to falling asleep with the TV that you are having trouble without it for the first few nights. If you find you miss the sound, try soft music or a fan. If your favorite show on late at night, his record to see the early days.
Reserve your bed for sleeping

If you associate your bed with events such as job or task, it will be difficult for the wind at night. Use your bed only for sleep and sex. That way, when you go to bed, your body gets strong hint: it's time to nod off.
Relaxing bedtime ritual to try

* Read a book light, entertaining or magazine
* Warm Bath
* Listen to soft music
* Enjoy a light meal

* Perform simple stretching
* Wind down with a favorite hobby
* Listen to books on tape
* Make a simple preparation for the next day

How to tips for better sleep 4: Eat right and get regular exercise

eat your daytime and exercise habits play a role in how well you sleep. This is very important to see what you put in your body in the hours before your bedtime.

* Stay away from large meals at night. Try to make an early dinner at night, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may you continue to stand. Also be careful when it comes to spicy or acidic foods at night, because they can cause stomach problems and heartburn.
* Avoid alcohol before sleep. Many people think that a drink before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces the quality of your sleep, wake you up later at night. To avoid this effect, so stay away from alcohol in the hours before sleep.
* Reduce caffeine. You might be surprised to know that caffeine can cause sleep problems until 10-12 hours after drinking it! Consider eliminating caffeine after lunch or reduce your overall intake.
* Avoid drinking too much fluid at night. Drink plenty of water, juice, tea, or other fluids that can cause frequent bathroom trips throughout the night. caffeinated beverages, which act as diuretics, only make things worse.
* Stop smoking. Smoking causes sleep problems in different ways. Nicotine is a stimulant, which interferes with sleep. Additionally, smokers actually experience nicotine withdrawal as the evening progresses, making it difficult to sleep.

Eat a light meal before bed

A snack before bedtime can help promote sleep. When you pair foods that contain tryptophan with carbohydrates, helps calm the brain and allow you to sleep better. To sleep better, try adding extra calcium for dinner or evening snack. Experiment with your food habits to determine your optimal dinner and snacks. For casual snacks, try:

* Half a turkey sandwich or peanut butter
* A small bowl of wheat, low-sugar cereal

* Granola with low fat milk or yogurt
* A banana and a cup of hot chamomile tea

You will also sleep more deeply when you exercise regularly. You do not need to be a star athlete to reap the benefits of as little as twenty to thirty minutes of daily activity helps. And you do not need to do all of thirty minutes in one session. You can break it into five minutes here, ten minutes there, and still get the benefit. Try brisk walking, riding a bike, or even gardening or housework.

Be sure to schedule your workout in the morning or late afternoon. Exercising late in the day actually stimulates the body, increasing the temperature. That's the opposite of what you want near bedtime, because the cooler body temperature promotes sleep. Do not feel glued to the couch at night, though. Relaxing exercises such as yoga or gentle stretching should not hurt.

Hate to exercise? Check out the Supercharge Your Life with Exercise: Fun ways to boost energy and combat stress

How to sleep better tip 5: Get the anxiety and stress in check

Do you find yourself unable to sleep or wake up night after night? Residual stress, worry, and anger from the day you can make it very difficult to sleep soundly. When you wake up or can not sleep, pay attention to what appears to be a recurring theme. It will help you find what you need to do to get the stress and anger under control during the day:

If you can not stop myself from worrying, especially about things beyond your control, you need to learn how to manage your thoughts. For example, you can learn to evaluate your concerns to see if they are really realistic and learn to replace irrational fear of mind, more productive. Even counting sheep is more productive than worrying at bedtime

How to Stop Worrying: Self-Help for Anxiety Help

If you manage work stress, family, or school that makes you awake, you need help with stress management. By learning how to manage your time effectively, handle stress in a productive manner, and maintain views, quiet positive, you will be able to sleep better at night.

Stress Management: How to Reduce, Prevent and Overcome Stress
Relaxation techniques for better sleep

Relaxation is useful for everyone, but especially for those who struggle with sleep. Practicing relaxation techniques before bed is a good way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include:

* Deep Breathing. Close your eyes and try to take deep, slow breaths, making each breath even deeper than the last.
* Progressive muscle relaxation. Start from your toes, tense the muscles as tightly as possible, and then completely relax. Work your way from your feet to the top of your head.
* Visualization place, a peaceful calm. Close your eyes and imagine the places or activities that are calming and peaceful for you. Concentrating on how relaxed this place or activity that makes you feel.N

How to tips for better sleep 6: How to go back to sleep

It's normal for a while awake at night. In fact, good sleep will not even remember it. But if you wake up at night and have difficulty falling back to sleep, the following tips may help.

* Stay out of your head. The key to getting back to sleep continues to cue your body to sleep, so stay in bed in a relaxed position. Hard as it may be, try not to stress the fact that you're awake or your inability to sleep again, because of stress and anxiety are very encouraging your body to stay awake. A good way to stay out of your head is to focus on feelings and sensations in your body.
* Make your relaxation destination, do not sleep. If you find it difficult to go back to sleep, try relaxation techniques such as visualization, deep breathing, or meditation, which can be done even without getting out of bed. Remind yourself that even though they are no substitute for sleep, rest and relaxation still helped rejuvenate your body.
* Do quiet activities, non-stimulating. If you have been awake for more than 15 minutes, try to get out of bed and do quiet activities, non-stimulating, such as reading a book. Keep the lights dim so as not to cue your body clock that it's time to wake up. Also avoid any computer-type screen, TV, phone, lighting, iPads-as a kind of light they emit is stimulating to the brain. A light meal or herbal tea can help relax you, but be careful not to eat too much so your body begins to expect to eat at the time of day.
* Pause worrying and brainstorming. If you wake up at night feeling anxious about something, make a brief note on the paper and put off worrying about it until the next day when you are fresh and will be easier to complete. Similarly, if a brainstorm or a good idea is to keep you awake, make a note on the paper and fell back to sleep knowing you'll be far more productive and creative after a good night's rest.