HEALTH TIPS: HOW TO IMPROVE YOUR SLEEP
We have all been there. You feel tired, but once you hit the bed all you can do is keep calculating how much sleep you'll get (or won't get) if you were to fall asleep this very instant, knowing very well that you're actually going to even less sleep than that. You wake up the next morning feeling groggy and sluggish, ruing "past you. Vowing to never again let this happen, some hours later you look up at the clock and see that it's once again 2:30 a.m. and you haven't even thought about sleeping yet. Rinse, repeat.
Your sleeping habits are just that, and the biggest challenge is to change them, and the fact of the matter is that good habits are just as difficult to develop as it is to break the bad ones. If you want to change your habits, sleep or otherwise, you have to commit to the process to change..
You will hear this everywhere, but put those electronics away! Seriously, don't use your computer, cell phone, tablet, or really anything with a screen an hour to two before you plan to go to bed. The reason is that when the sun goes down our bodies start to release the hormones that make us sleepy. All of the artificial lights and blaring screens we incessantly stare at disrupt this process, therein making it more difficult for us to sleep. If you want to be doubly proactive in trying to sleep, then instead of spending time on your computer or cell phone before bedtime, take a hot shower and cool down your bedroom. The shower will be relaxing and a warmer skin temperature combined with a cooler room makes it easier to fall asleep.
Read a book before bed, especially one that is boring or that you're not that into. Have a couple books that you designate as "bed books" since they're not gripping enough to keep you awake and before long you will find that you are dosing off like Waldorf and Statler during the Muppets Show. Old textbooks you might have left over from school can also do the trick. If you find that reading doesn't work or that you have too much going on in your head before sleep then spend a few minutes earlier in the day writing out everything you have going on up there. Playing with your thoughts on pen and paper can help quell many of those obtrusive thoughts we get before bed.
Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep. As any coffee lover knows, caffeine is a stimulant that can keep you awake. So avoid caffeine (found in coffee, tea, chocolate, cola, and some pain relievers) for four to six hours before bedtime. Similarly, smokers should refrain from using tobacco products too close to bedtime.
|Caffeinated products decrease a person’s quality of sleep|
The consequences of poor sleeping habits and sleep deprivation can be as serious as they are numerous, including fatigue, reduced immunity and weight gain, as well as an increased risk of heart disease and diabetes. With so much of your health and productivity dependent on how well you sleep at night, isn't it time that you did something to finally get a better night's rest? Hopefully this helps you develop those better sleeping habits that can work wonders in increasing your productivity, alertness, and general happiness.