Sleep can be an elusive thing. It appears to be especially insidious when it's required most such as when needing to be prepared for that big meeting tomorrow and having to be up at five to get the kids ready for school. With so many people leading busy lives, it's not always easy to know just how to sleep better to be more productive and feel your best.
Improving Sleep Quality
Sleep quality is about feeling refreshed when rising and being alert and rested while performing the daily activities of life. Good sleep hygiene has a lot to do with it. The following ideas may pave the way to a more restful slumber.
- Refrain from eating or drinking one hour before bedtime. Avoid stimulating beverages like coffee in the evening hours.
- Commit to doing a relaxing activity before bedtime to induce a high quality of sleep. A warm bath, drinking herbal tea or reading a book may all have a relaxing effect.
- Use the bedroom for sleep and sex only. Leave arguments, discussions about work or family, tv viewing, computers and anything else on the other side of the bedroom door.
- Darken the room significantly to induce proper sleep. Light can disrupt the deep sleep cycle and cause nocturnal wakening. Keep a flashlight near the bed to use when needing to get up in darkness to avoid falls.
- Keep erratic sounds to a minimum if possible. Many people choose to go to sleep with a TV on which, like excess lighting, is also disruptive to sleep quality.
- Block exterior uncontrollable sounds with white noise such as a operating a small fan, using a white noise machine or listening to audio that is designed specifically for sleep induction. Foam ear plugs may be beneficial to block exterior street noise or sounds from a snoring partner.
- Change the mattress when it wears out. Research the best mattress to address specific needs.
Why Sleep is Important
Learning how to sleep better is especially important with the aging process. Certain health conditions, medications and changes in circadian rhythms pre-dispose many people to nocturnal waking or difficulty in getting to sleep. Making use of methods that can help are beneficial to overall health and happiness.
Still Can't Sleep? Who Can Help
Even with good sleep hygiene practices, there are many people who still find they don't sleep adequately enough to allow them to be alert and productive or feel their best. For long-term sleep issues, it may be beneficial to speak with a health care provider about other options.
- Naturopathic physicians may offer suggestions on dietary changes, exercise modifications or offer herbal or other natural sleep remedies.
- Massage therapists specialize in deep relaxation and massage can provide welcome relief for insomnia when used regularly.
- A family physician may prescribe sleep aids or request a sleep study or other diagnostic tests to determine if there is an underlying systemic cause of sleeplessness.
- Hypnotherapists are trained to induce deep relaxation and introduce sleep suggestions to your subconscious mind.
Source:
WebMD and The Better Sleep Council
Shirley Philbrick - As a Licensed Massage Therapist, Shirley Philbrick has an extensive background and interest in the healing arts and healthy living. She ...
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