|
Here’s a short list of successful sleep strategies. Experiment to see which ones work best for you:
1. Reduce stress as much as possible.
2. Exercise to stay fit.
3. Keep mentally stimulated.
4. Eat properly.
5. Stop smoking.
6. Reduce caffeine consumption.
7. Avoid alcohol near bedtime.
8. Take a warm bath before bed.
9. Maintain a relaxing bedroom atmosphere.
10. Establish a bedtime ritual.
1. Reduce stress as much as possible.
While you can’t eliminate stress, you can manage it better. Focus on what’s important, like family life. Put things into perspective before you become upset or angry. Look into relaxation techniques such as meditation and deep breathing exercises.
2. Exercise to stay fit.
Exercise increases heart and lung fitness while reducing stress, anxiety and insomnia. It also raises your endorphin levels - the natural "mood elevators" produced by the brain in response to physical exercise. Endorphins reduce pain, relax muscles, suppress appetite and produce feelings of well being. As a result, sleep will be deeper and more restful. Even something as simple as brisk walking can have a positive effect, if done regularly. The best time to exercise for maximum sleep efficiency is at noon, or between 5pm and 7pm.
3. Keep mentally stimulated.
Boredom can actually keep you awake! If you’re physically and mentally active, you’re less likely to get bored. Poor sleepers spend more time shopping, sitting around and watching TV. Good sleepers spend more time working, talking, doing chores and pursuing hobbies.
4. Eat properly.
In general, being healthy involves eating a proper diet. And healthy people sleep better. Eat vegetables and fruits, whole-grain cereals and breads, rice, pasta, fish and poultry. Limit your intake of fat and fried foods. Eat a basic healthy breakfast, a substantial lunch and a light dinner. Eating proteins at dinner can help prevent hunger pangs at night. And avoid eating a large or heavy meal within four to five hours of bedtime. While such a meal can make you feel drowsy at first, you’ll probably toss and turn during the night.
5. Stop smoking.
Aside from its carcinogenic properties, nicotine stimulates brain-wave activity and increases blood pressure and heart rate. These factors all disturb your ability to get to sleep and remain asleep. Nicotine is an even stronger stimulant than caffeine. Speaking of which ...
6. Reduce caffeine consumption.
Don’t drink coffee, tea or caffeinated soft drinks within six hours of your bedtime. These stimulants delay the onset of sleep and disturb REM sleep, the important dreaming period. And watch out for hidden sources of caffeine like chocolate. Likewise, avoid high-sugar foods near bedtime as these also have a stimulant effect.
7. Avoid alcohol near bedtime.
Having a nightcap is a common practice worldwide. But customs are deceiving; you should never use alcohol to fall asleep. While you may fall asleep quickly, your sleep will be disturbed. Both NREM (deep restorative) sleep and REM (active, dreaming) sleep will be suppressed, and you will experience early-morning awakenings -- often with a hangover. A drink before dinner or wine with dinner probably won’t make too much difference. But avoid alcohol within three hours of bedtime if you want to sleep well.
8. Take a warm bath before bed.
Just before bedtime, soak in a warm bath or relax in a Jacuzzi or hot tub. This will send blood away from the brain to the skin surfaces, and make you feel relaxed and drowsy. Your body temperature, raised by the warm water, will soon drop if you have a moderately cool bedroom. This will initiate sleepiness and more deep (delta) sleep.
9. Maintain a relaxing bedroom atmosphere.
You must condition yourself to associate the bedroom with pleasure and rest, not stress and tension. Never use the bedroom for arguing, watching exciting or violent television programs, eating, working or balancing the checkbook.
10. Establish a bedtime ritual.
When you were young, your parents probably had a ritual that helped you get to sleep. Perhaps they turned down the lights and read to you until you began to nod off. You can attain the same results. Find a good book, turn off the bright lights, and use a dimmable reading lamp. Take your mind off the days busy-ness by venturing into the author’s thoughts. When you start to feel drowsy, turn off the light.
| 
