Thirteen Sleeping Tips
Many people these days are looking for sleeping tips to help them sleep. Sleep is essential to ensure our health and well being. However thousands, if not millions, of people struggle with sleeplessness every night. Due to sleep deprivation, people develop a number of illnesses that adversely affect their work, business, relationships, and overall quality of life. The health benefits of a good nights sleep cannot be understated. By the same token, chronic sleep problems and daytime fatigue and sleepiness can lead to health problems and even accidents, sometimes fatal. This fact isn’t meant to scare you but simply to point out the seriousness of not getting normal restful sleep. That’s why checking out these sleep tips is important if you want to stay healthy and function at your peak performance during the daytime.
Insomniacs and other people with milder sleeping problems usually consider using sleep medications. But before purchasing sleeping pills, people should first try making certain lifestyle adjustments. The suggested lifestyle changes shown below can perhaps save you the effort and cost of buying a sleep aid product. These 13 sleeping tips could make a difference in your sleep habits and get you back on the road to healthy sleep nightly.
1. Drink a cup of chamomile tea. Chamomile is an herb that people have been using for centuries. It is known to promote sleep and treat other ailments like upset stomach. In 2009 there was a study to find out if chamomile tea was effective as a sleep aid. It was found that drinking chamomile tea aided in relieving stress and anxiety. Stress and anxiety can be a reason to have problems falling asleep and staying asleep. Drinking a cup of this tea before bedtime has been shown to help you get a good nights rest.
2. Avoid any strenuous exercise three hours before bed. Exercising and engaging in intense physical activities a couple of hours before going to sleep may increase the adrenaline levels in the body and cause sleep disruptions. Exercise also releases endorphins that can keep you awake and alert.
3. Eat potatoes, whether still warm or at room temperature, before going to bed. Potatoes are complex carbohydrates that are recommended to be consumed just before going to bed for natural, restful sleep. Potatoes also contain potassium which promotes muscle relaxation and nerve health.
4. Drink a mug of hot milk with honey. Milk contains high levels of melatonin while honey is said to have sleep-inducing properties and may act as a sedative. Milk also contains L-tryptophan which also promotes sleep.
5. Minimize naps. Naps are usually recommended to be not over one hour because napping too much may disrupt sleep during the night. If possible try to not take a nap during the day.
6. Doze, rest and meditate. Meditation is a practice where one focuses on a certain sound, object, or thought. Visualization, breathing, and controlled body movements all make up the health-giving practice of meditation. Many clinical studies suggest that this activity actually relieves stress and promotes relaxation.
7. Avoid stimulants such as tea and coffee in the evening These drinks are high in caffeine, a substance that is known to decrease the ability to sleep. For some, caffeine may also increase anxiety and nervousness at high doses.
8. Take magnesium supplements. Doses of about 250 milligrams may induce sleep. Consuming magnesium-rich foods like kelp, wheat bran, almonds, and cashew nuts may also help promote sound sleep.
9. Maintain evening rituals. Reading, sewing, playing card games, and other activities one likes to do should be done before going to bed. Health experts suggest that any activity that is ritually done before going to bed helps signal the body that sleep time is coming up. Just avoid rituals like turning on the TV in the bedroom to fall asleep. This can stimulate you and keep you awake longer. If you need noise to fall asleep try a fan or a white noise generator. Even soft soothing music can be used as a background noise.
10. Find out if you have sleep apnea. Sleep apnea is a sleep condition in which breathing stops for a few seconds during sleep. This condition is one of the causes of daytime sleepiness. Sleep apnea can also lead to heart disease and stroke. See your doctor if you suspect you may have sleep apnea.
11. Take the amino acid supplement Gaba. This type of amino acid induces relaxation and promotes sound sleep.
12. Use white noise. Boxes are available that produce what is called `White Noise’. It is that this kind of noise may aid individuals who are having difficulty in their sleep, especially if you live in the city where lots of noise is a constant fact of life. Alternatively use soft ear plugs or earphones to reduce environmental noise.
13. Take the dietary supplement melatonin. Melatonin is a hormone that is produced in the pineal gland, a small gland in the brain that is responsible for sleep regulation and wake cycles. Medical studies show that this hormone may promote sleep. Melatonin supplements are widely considered as a safe and effective sleep aid.
With some lifestyle changes, sound and quality sleep can be achieved. If these lifestyle changes fail, ask your health practitioner about sleep aid medications that can be used to treat your condition. Be sure to carefully follow the instructions to avoid side effects and drug interactions.