Guide to Sleep Better and Longer

Lack of sleep is more common than not with most people. In todays society with ever increasing expenses, the work days are getting longer, the amount of hours in a day has stayed the same and people are getting stressed. Somehow it seems we never have quite enough time. Some may lose sleep lying awake feeling stressed unable to unwind and others who can sleep simply do not have the time. However, getting an adequate amount of sleep is essential to our physical and mental health. Taking time out to determine why you are not getting the proper amount of rest and figuring out what exactly you can do to ensure you do, should be a priority. Sleep does not evade us, we evade sleep and with a few small changes we can all be getting the rest we naturally deserve.

You Snooze, You Lose
Napping is a definite no. If you are out of preschool and you no longer carry a napping mat, back pack and lunch box you should not be napping during the day. Napping throws off your bodies internal clock, thus making it more difficult to have an effective nightly sleeping pattern. If you have absolutely no choice and you must nap during the day due to sheer exhaustion, take a power nap. Never nap longer than thirty minutes and never nap later in the day.

Control Yourself
Caffeine and nicotine are both stimulants, so limit your exposure to either of these things for at least a few hours before bed. Having a couple of drinks before bed may seem like a good way of getting some sleep, but it isn't really a great idea. Alcohol initially has a sedating effect on the human body, but it can interrupt your sleeping patterns making that sleep ineffective. Also, make sure any prescription drugs that you are taking don't interfere with your sleeping habits, ask your doctor or pharmacist what time is best to take each medication. Additionally, exercise early on in the day. Although exercising does initially leave some feeling tired, it does stimulate the body, so exercising later in the day can lead to a sleepless night. Exercise does help regulate your body, so it can be in aid in helping you sleep.

Check your Habitat
Realistically, we are creatures and the place we sleep is essentially our nest. Making sure our nest or bed is comfortable is key to getting the rest we need. Make certain that your bed is large enough to accommodate both you and your "roommate" if you have one. Whether you are aware of it or not cramped quarters can effect your sleeping cycles if you are unknowingly being disturbed while sleeping. Keep the bedding your sleeping with comfortable. Make sure your mattress is as supportive and comfortable as possible. Additionally, purchase breathable blankets and sheets, typically a softer cotton is best. Also, make sure the environment in your room is serene. Try making certain that the room is as dark and quiet as possible.

It's Bedtime
When we were kids most of us had a pretty solid bedtime ritual upheld by our ruler, MOM. We would get on our PJ's , brush our teeth, hop into bed and if we were lucky we got a quick story or song. Well, there is something to be said for that unbreakable bedtime ritual. Not many of us had difficulty sleeping as children. Developing a more adult version of that good old fashion bedtime routine could be just what the doctor ordered. First things first, try getting up and going to bed at the same time regardless of what day of the week it is. Altering your sleeping patterns messes with your bodies internal clock and if you are having trouble sleeping you don't want to do that. Try adding some new relaxing activities to your bedtime routine, like listening to music, taking a warm bath or shower, write in a journal to alleviate bothersome thoughts, have a warm glass of milk or decaffeinated tea and avoid eating large meals before bed. Getting into a pattern that is established and done daily will help prepare you mentally and physically for a good nights rest.