10 Steps To Better Sleep

On an average, we spend about one third of our lives sleeping. So, a person that lives to see 90 has spent some 30 years in bed. These eye-opening figures remind us just how vital sleep is to health and wellbeing. The body and mind need rest in order to function well and quality sleep is a key variable. Now, let's take a look at the 10 steps to better sleep.

1. First things first. If your bedroom is noisy, consider changing rooms. May it be street traffic, a central air conditioning unit or inconsiderate neighbors. Whatever the cause, noise is disturbing and dramatically reduces the quality of sleep. If there is no way round it, get yourself a comfortable pair of earplugs.

2. Pull the heavy curtains or adjust the blinds to block out unwanted light from entering your bedroom. Light disturbs sleep as much as noise does. By sleeping in a dark room, sound sleep comes naturally.

3. Open the bedroom window or adjust the air vent. Fresh air works wonders when it comes to enhancing the quality of sleep.

4. It's more comfortable to sleep in a cool room than in one that is hot. Opt for 64-68F (18-20C) when setting the thermostat and find out what temperature is most comfortable for you.

5. If you live in a cold climate, you probably firing up the radiators which tends to make the air dry. So, open up a window to let in some fresh air. Likewise, in hot climates ac units lower the air humidity which easily can be taken care of by keeping a window ajar.

6. Spending so many years of our lives sleeping, doesn't it make sense to invest in a comfortable mattress, pillows, duvets and extra blankets? A really soft mattress may lead to back problems and who can sleep while the body is in pain?

Adjust the body temperature with your sleeping wear and bedding. Make yourself as comfortable as possible.

7. It's healthier to stay up during the day and sleep at night, than the other way around. This way the body and mind find their natural rhythms. Try going to bed round the same time every night, 9pm to midnight are good benchmarks.

There are no hard rules but opt for 6-9 hours of sleep a night. It's quite individual, so see what works best for you.

By establishing regular sleeping patterns, you will fall asleep and wake up more easily and it will improve the quality of sleep as well.

8. Don't have a big meal just before going to bed, since it's harder to fall asleep on a full stomach. Likewise, you don't want to go to bed feeling hungry either, which isn't any better. Planning your meals make all the difference. If you happen to be hungry round bedtime, have a light meal.

9. Stress and compulsive thinking make it difficult to fall asleep, but deep relaxation is a handy tool that effectively dissolves physical and mental tension.

Guided meditation works for me. All you have to do is lie down and listen to the easy-to-follow instructions. No previous experience needed, practice makes perfect...

10. Finally, keep a glass of water on your bedside table. Enjoy a mouthful whenever you feel thirsty and avoid getting dehydrated at the same time.

See what works best for you and wake up feeling refreshed.

Related:   Waking Up Early   Stress Management   Preventing Stress

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