Have A Good Nights Sleep

[Marvin123]

Hello all wonderful people here on this forum,

I missed posting here. Well this post is lengthy but useful.

· Maintain A Regular Sleep Cycle: Maintain a regular bed and wake time schedule including weekends. Our sleep-wake cycle is controlled by a circadian clock in our brain and the bodys need to balance both sleep time and wake time.

· Establish Regular Relaxing Bedtime Routine: A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it harder to fall asleep, get sound and deep sleep or stay asleep.

· Sleep Conductive Environment: Create a sleep-conducive environment that is dark, quiet, comfortable and cool. Design your sleep environment to establish the conditions you need for sleep - cool, quiet, dark, comfortable and free of interruptions.

· Exercise: A cooler body temperature is connected with sleep onset. Do your workout routine with three hours to spare before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.

· Comfortable Mattress And Pillows: Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have go beyond its life expectancy - about 9 or 10 years for most good quality mattresses.

· No Tobacco: Stay away from cigarettes, tobacco products. Used close to bedtime, it can lead to poor sleep. Nicotine, which is a stimulant, will make it harder to go to sleep if you smoke before bed. When smokers go to sleep, the withdrawal symptoms may keep them awake as well.

· No Alcohol: Avoid alcohol close to bedtime. Though many people believe alcohol calms them, it actually disturbs sleep, causing nighttime awakenings. Your sleep will be not as peaceful as you might think after a night of getting tanked up.

· Use Your Bedroom Only For Sleep And Sex :Use your bedroom only for sleep and sex. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep.

· Eat 2 To 3 Hours Before Bedtime: Have your dinner at least 2-3 hours before your regular bedtime. Don’t have a big meal right before bed Spicy foods may cause heartburn, which makes it harder to fall asleep at night and may cause stomach upset. Eating or drinking too much may make you less comfortable when settling down for bed.

· Avoid Arousing Activities Beforetime: Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving.

Some studies suggest that soaking in hot water before retiring to bed can ease the change into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated.

Sleep Tips That Will Help You To Have A Good Night’s Sleep

Marvin.