Ten Tips on Better Sleep
Looking for tips on better sleep?
Whether you are having trouble falling asleep, wake up too often, don’t feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep.
Here are ten tips on
which will help improve the immune system.
Read the Holy Bible or something spiritual.
This should be a relaxing activity which should induce sleep. Do not read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect.
If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.
Sleep in complete darkness
If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and serotonin.
Take a hot bath, shower or sauna before bed
When body temperature is raised in the late evening, it will fall at bedtime, helping you to sleep better.
Make certain you are exercising regularly
Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake.
Avoid before-bed snacks, particularly grains and sugars
This will raise blood sugar and inhibit sleep. Eat a high-protein snack several hours before bed. This can provide the L-tryptophan necessary to produce melatonin and serotonin.
Avoid caffeine and alcohol
A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep.
Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
Keep Your Bed For Sleeping
If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
Do not Change Your Bedtime
You should go to bed, and wake up, at the same time each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
The quality and quantity of your sleep can make all the difference in keeping your immune system strong and giving you the energy to accomplish your work. We all have too much to do, so take time out and recharge yourself by following these tips on better sleep.
If you have been plagued with insomnia for years and tried everything,
watch this video
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