How to Get Better Sleep

I think a lot of people still don't realize how important it is for their bodies to get better sleep. You need the sleep so your body and cells can repair themselves, and without good, quality sleep, you may be putting your health at risk.

Not getting a better night sleep will affect your body and your mind. You need to understand how vitally important going through the different cycles of sleep is for the well-being of your body and especially your mind. Not getting this sleep can lead to...

A weaken immune system

An improperly functioning nervous system

Certain hormones not being released properly

Drastic mood swings

Less concentration

Memory loss

If this continues, your lack of sleep will begin to affect your daytime activities and will lead to drowsiness, irritability and you become more prone to accidents. According to the American Psychological Association, http://www.apa.org/monitor/jan06/brain.html Recent studies have suggested that the brain, so active during the day, may use the downtime of sleep to repair damage caused by our busy metabolism, replenish dwindling energy stores and even grow new neurons.

So I'm going to give you some tips that can be used to help you get better sleep...

1. Before going to bed you want to be as relaxed as you can get. Try reading a good book or taking a walk. Your object is to do something that is not stressful.

2. Make sure your bedroom is quiet. If this is beyond your control, then wear earplugs.

3. If there have been places where it was easy for you to fall asleep, try to create the same atmosphere in your bedroom.

4. Your bedroom needs to be ventilated with a temperature that is conducive to sleeping. This temperature will depend solely on you.

5. Use the amount of covering that is comfortable to you, something that will allow you to remain warm when it's cold or cool when it's hot.

6. Make sure you have a comfortable mattress. One that is geared to your body and sleeping. If you like a firm mattress, don't buy one that is soft. However, if you like a soft mattress, don't purchase one that is firm.

7. Check with your doctor about the side effects of your medication. Insomnia may be one of the side effects. If it is, see if you can get it changed. Not sleeping will only bring on more medical problems.

8. You want the right size bed for your body. If you are 6.6 feet tall, then don't try to stuff your body into a full size or queen size bed. You will need a king size bed. Any taller and you may have to have a bed specially made for your size.

9. Makes sure you're sleeping attire is comfortable. However, if you are use to sleeping in the nude, sleeping in pajamas will be uncomfortable for you.

10. Your pillow needs to also feel comfortable. Don't have a soft pillow if you like firm pillows.

11. If you are use to having a night light on when you sleep, be sure to keep it on if it makes you comfortable and restful.

12. However, if you need complete darkness when you sleep, make sure the blinds and drapes are drawn, if that isn't enough, then purchase thicker drapes that are made to keep light out.

13. Make sure you get up at same time each morning.

14. When you wake up in the mornings, get right up without lingering.

15. If at all possible, don't take any afternoon naps.

16. Doing physical exercise everyday will relieve stress and make you tired.

17. Try not to drink any alcohol or smoke at least 2 hours prior to going to bed.

18. Stay away from any drink that has caffeine in it before going to back.

19. Don't watch anything dramatic or troubling on TV prior to going to bed.

20. Stay away from anyone that will cause any type of stress.

21. Go to bed the same time every night.

22. Avoid too much salt in the evenings.

23. If you usually have a snack in the evenings, then eat a little cheese or nuts. These have Tryptophan which will help you sleep.

24. Chamomile or Valerian herbal teas will also help you sleep.

25. You can also drink a mixture of milk with a teaspoon of molasses and a teaspoon of brewer's yeast.

26. It is also true that warm milk helps you sleep.

27. You can also try a cup of hot water with honey. Honey relaxes you and helps in cases of insomnia.

28. Find out which position you rest better in and start out your night sleeping in that position.

29. Get as much sleep as you need. If you need less, then sleep less. If you need more then get more. Everyone is different in the amount of sleep they need.

30. Try to limit your thoughts about your day to a minimum. Taking your day or problems to bed with you is a sure way not to get any sleep.

31. If the room is too dry for you to sleep, you may have to get a humidifier.

32. Normally the temperature for your best sleep will be 60 to 65 degrees, but some people find 70 to 75 just as comfortable. Set the thermostat to whatever temperature is comfortable to you.

33. Take a warm relaxing bath before bed, and try adding baking soda to your bath.

34. Try listening to music that is relaxing.

35. Thank happy thoughts before going to bed.