How To Catch A Good Night’s Sleep

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Saturday, February 23rd, 2008 Subscribe To Our Feed

A good, restful of sleep is extremely important for everyday functioning. It affects health, moods and energy levels. Every night the average adults needs about eight hours. But, there are millions of people who don’t sleep well enough. There are myriad ways to make sure of getting a better night’s rest to have extra energy and optimal health.

Firstly, the internal body clock should be reset. To begin, start sleeping and waking each day at precisely the same time. Sleeping late on weekends will change the clock, which makes it more difficult to sleep at the appropriate time on other days. This creates a bad cycle that will make you tired during the day. To get a favorable cycle started, get exposed to sunlight. Sunlight is a good catalyst for resetting this clock to be active and tired during the right times.

Getting a good night’s sleep many times depends on what you do during the day. Being active by getting exercise regularly promotes a better night’s sleep. Exercising should not happen too near to sleep, though. Exercising at night will give you energy at a time when you should be resting. Earlier exercising times will keep your level of energy lower at night. The later afternoon provides the ideal time for exercise. This will keep the energy dip at the right time of day.

Habit is often what determines sleep time. An ingrained habit of late sleep can make it difficult to change. Another habit to get rid of is lying in bed awake. After a set bedtime is a habit, a routine for bedtime should be established. The routine should be a series of events that become habit just before bedtime. This routine will establish a connection in your mind between sleeping and the routine. After you get into the habit, the routine will cause sleepiness.

What you consume at night will have a profound affect on your sleep as well. Most people already know not to have caffeine before bedtime. But, there are other food items that can keep you awake as well. Foods with tyrosine have an effect similar to caffeine. Cheddar cheese, pepperoni, bologna and avocados all contain it. Drinking red wine before bed can also have this effect. Warm milk, accompanied by bread, can help with late-night cravings. When both of these are consumed together, the effect of the milk’s tryptophan is enhanced and sleepiness ensues. If a large meal is eaten right at bedtime, it can keep you awake. It’s best to eat dinner well ahead of bedtime and to stick with warm milk and bread if hunger persists.

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