Reset Your Sleep Habits This Weekend
Nov 9th, 2012
Didn’t get enough sleep because of your rough and busy schedule? Catching up on your sleep this weekend may not be enough to make up for your bad sleeping habits. You may want to upgrade your sleep habits this weekend so you’ll get more of it everyday.
Improve your sleeping environment
A comfortable bed is very important for a good night’s sleep. However, it isn’t always enough. The quality of rest you’ll get will also depend on tiny details in your sleep environment. That means you have to get the right mattress with pillows that suit your sleeping style. Your sleeping position has a great influence on the quality of rest, most experts recommend laying on your back. Your room’s temperature also matters.
Eat healthy meals throughout the day and not just for dinner, as nutrition can seriously affect the quality of your sleep every night. Sure, alcohol might knock you out easily but it will make your night worse. Drinking too much can also cause snoring, making matters worse for anybody else in the room.
Staying healthy during the day and making yourself comfortable at night will lead to quality rest.
Sleep faster using simple techniques
There are various techniques you can use to help you fall asleep faster. We usually go to bed when we’re tired. However, falling asleep can be challenging because our minds keep going somewhere else. Doing something monotonous and boring like counting backwards from 100 or concentrating on a tone in the room might help block thoughts that can keep you up all night. Others prefer solving math problems or doing something physical like curling and uncurling their toes to help them relax. Not all techniques will work for everyone, so it is important to try out a few things to know what works best for you.
Fix common problems
The little things we do can add to our sleeping woes. Some would like to do extra work at home and stare at the computer screen for long periods. An effective sleep routine can help solve major health issues. Sometimes all you need are just little tweaks.
For starters, avoid bringing your work back home or you’ll and up thinking about work during the night. Sleep and wake up at the same time everyday, even on weekends. Avoid caffeine and alcohol as much as possible before going to bed. Caffeine is powerful stimulant which can delay your sleeping time for hours. In the meantime, alcohol may help induce sleep but not the kind of quality sleep your body needs.
Doing something relaxing like reading a book can help you fall asleep. Read only a real paper book or an e-ink ebook reader. Reading from tablets or your computer screen suppresses melatonin, a sleep-regulating hormone.
When you can’t fall asleep in the first fifteen minutes in bed, get up and do something else. Return to your book or doing something else that can help you relax. This will help your mind associate your bed with easily falling asleep.
Source: VISTA Health Solutions
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