Tips for Improving Sleep
To help you get the optimal amount of sleep each night, Mybesthealthportal.net health experts like Lynn Glenn suggest:
- Improve sleep by going to bed early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health.
- Improve sleep by not changing your bedtime. You should go to bed, and wake up, at the same times 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.
- Improve sleep by establishing a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions.
- Improve sleep by checking your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well. Dr. Herbert Ross, author of "Sleep Disorders" even recommends that people pull their circuit breaker before bed to kill all power in the house.
- Improve sleep by keeping bedroom temperature below 70 degrees F. Many people keep their homes and bedrooms too hot.
- Improve sleep by listening to white noise or relaxation music. Some people find the sound of white noise or nature sounds to be soothing for sleep.
- Improve sleep by sleeping as close as possible 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. If you get up in the middle of the night to use the bathroom keep a small nightlight on. Keep the main light off when you go to the bathroom. As soon as you turn on a bright light you will, for that night, immediately cease all production of the important sleep aid melatonin.
- Improve sleep by wearing an eye mask to block out light. It's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area or if your spouse has a different schedule than you do. In these cases, an eye mask can help to block out the remaining light.
- Improve sleep by wearing socks to bed. Due to the fact that feet have the poorest circulation, feet often feel cold before the rest of the body. A study has shown by keeping your feet warm reduces night wakening.
- Improve sleep by keeping your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax. Think of the bed as only a place to sleep.
- Improve sleep by putting work away at least one hour before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's work.
- Improve sleep without having the TV on right before bed. Get the TV out of the bedroom completely. It is too stimulating to the brain and it will take longer to fall asleep. Also TV is disruptive of pineal gland function.
- Improve sleep by removing alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible.
- Improve sleep by removing the clock from view. It will only add to your worry when constantly staring at it.
- Avoid using loud alarm clocks. It’s very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary.
- Improve sleep by journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.
- Improve sleep by reading something spiritual or religious. This will help to relax. Don't read anything mentally stimulating, as this may have the opposite effect.
- Improve sleep by taking a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep.
- Improve sleep by avoiding before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
- Improve sleep by eating a high-protein snack before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.
- Improve sleep by eating a small piece of fruit couple hours before bed. This can help the tryptophan cross the blood-brain barrier.
- Improve sleep by avoiding caffeine. 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.
- Improve sleep by avoiding alcohol. 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.
- Improve sleep by reducing or avoiding as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep.
- Improve sleep by avoiding foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.
- Improve sleep by not drinking any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
- Improve sleep by going to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.
- If you are menopausal or premenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.
- Improve sleep by losing weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful night’s sleep.
- Make certain you are exercising regularly. Exercising for at least 30 minutes every day can help you fall asleep. Don't exercise too close to bedtime it may keep you awake. Studies show exercising in the morning is the best.
Bottom Line on Improving Sleep
If you're even slightly sleep deprived we here at mybesthealthportal.net encourage you to try some of these ways to improve sleep tips tonight, as high-quality sleep is one of the most important factors you can do for your health and quality of life.