There's no question about it, we could all use more sleep. In
fact, how you feel during your waking hours is largely dependent on how
well you sleep. Similarly, the cure for sleep difficulties can often be
found in your daily routine. Your sleep schedule, bed-time habits and
lifestyle choices can make an enormous difference to the quality of your
night's rest. The following tips will help you optimise your sleep so
that you can be productive, mentally sharp and full of energy all day
long!
Experiment
What works for some might not work for others. If warm milk isn't appealing, find a strategy that works best for you. Bananas have been proven to be a healthy bed-time snack which help to improve sleep quality.
Set A Regular Bedtime
Routine doesn't always work well for everyone but choosing a time when you normally feel tired should improve the quality of your sleep. If possible, try not to break this routine at weekends but rather make a gradual body change such as 15 minutes earlier or later each day.
Wake Up At The Same Time Everyday
Again, this is about setting a routine. If you're getting enough sleep, you should wake up naturally without setting an alarm. As with your bed-time, try to keep a regular wake-time even on weekends.
Nap To Make Up For Lost Sleep
Although napping is not always practical, recharging your batteries can be an essential boost for your body. This is also effective because it means you will not disturb your natural sleep-wake rhythm. On the other hand, if insomnia is a problem for you, try to eliminate napping.
Increase Light Exposure During The Day
Spending more time outside during daylight or letting as much light into your home/workspace as possible can boost your body's production of melatonin.
Make Your Bedroom More Sleep Friendly
The more inviting your bedroom is, the more likely it is you will be able to relax. Keep your room temperature cool, keep the noise down and make sure your bed is comfortable.
Eat Right And Get Regular Exercise
A healthy, balanced diet serves multiple benefits and ensuring a good night's sleep is one of them. Regular exercise also keeps your mind and body active during the day and allows your body to rest later in the day.
For example, yoga is one of the most effective activities to achieve relaxation.
If all of these tips fail and you are still struggling with sleep problems, you may require professional treatment. Consider scheduling a visit with a sleep doctor if you are still troubled.
Experiment
What works for some might not work for others. If warm milk isn't appealing, find a strategy that works best for you. Bananas have been proven to be a healthy bed-time snack which help to improve sleep quality.
Set A Regular Bedtime
Routine doesn't always work well for everyone but choosing a time when you normally feel tired should improve the quality of your sleep. If possible, try not to break this routine at weekends but rather make a gradual body change such as 15 minutes earlier or later each day.
Wake Up At The Same Time Everyday
Again, this is about setting a routine. If you're getting enough sleep, you should wake up naturally without setting an alarm. As with your bed-time, try to keep a regular wake-time even on weekends.
Nap To Make Up For Lost Sleep
Although napping is not always practical, recharging your batteries can be an essential boost for your body. This is also effective because it means you will not disturb your natural sleep-wake rhythm. On the other hand, if insomnia is a problem for you, try to eliminate napping.
Increase Light Exposure During The Day
Spending more time outside during daylight or letting as much light into your home/workspace as possible can boost your body's production of melatonin.
Make Your Bedroom More Sleep Friendly
The more inviting your bedroom is, the more likely it is you will be able to relax. Keep your room temperature cool, keep the noise down and make sure your bed is comfortable.
Eat Right And Get Regular Exercise
A healthy, balanced diet serves multiple benefits and ensuring a good night's sleep is one of them. Regular exercise also keeps your mind and body active during the day and allows your body to rest later in the day.
For example, yoga is one of the most effective activities to achieve relaxation.
If all of these tips fail and you are still struggling with sleep problems, you may require professional treatment. Consider scheduling a visit with a sleep doctor if you are still troubled.
For more information on how to get better sleep and feel more relaxed, visit http://www.cosyco.co.uk/.
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http://EzineArticles.com/?expert=Jake_Lamb
