Tips for Effective Sleep

Sleep is an important part of our lives, yet many of us struggle to get the sleep we need, to fall asleep, and to stay asleep. Those that have the time to get the sleep they need often find that their sleep isn't effective and doesn't refresh the way that it should. There are several things that can be done to help combat these sleep issues.

There are different issues that cause sleep problems, but in general there are several things that can be done to make sleep more effective. Keep your room comfortable. The temperature should be cool, but not cold and not hot. A white noise machine or a loud fan are helpful as they help drown out other noises. Shades should be used and all lights should be off. Use the bed for sleeping and sex only. This isn't easy for many of us. We read in the bed, watch TV, work on laptops or other devices. However studies show that sleep will be more effective if the bed is used only for sleep. Taking it one step further most believe that it is best to have the TV and computer in a different room. Diet and exercise also play a hand on a good and effective nights sleep. Large meals should be avoided about three or four hours before bed. A light snack would be the answer if you are hungry. Exercise is important and should be done early in the day to make you tired while also providing a wide range of benefits, however it shouldn't be done before bed because it will recharge you.

Avoiding caffeine, nicotine, and alcohol before bed will greatly improve the quality of sleep. Caffeine and nicotine should be avoided about four hours before bed. Additionally after lunch caffeine should be consumed in small quantities. On the other hand, alcohol helps us fall asleep, but is often disruptive to our sleep. It should be avoided for about two to three hours before sleep. Avoid the TV and the computer right before bed (about 30 to 90 minutes) because the light from them is bright and often convinces the body that it is daytime, throwing off the urge to sleep.

While effective sleep is important, it isn't the only issue that bothers people and effects their sleep. Many people have great sleep once they get there. For those people these things may help a great deal. A hot shower or a relaxing bath. This should be taken 30 to 90 minutes before bed. The hot temperatures will warm the body and the falling temperatures that follow will help the body to sleep. Additionally the bath or shower can relax away the day and make it much easier to fall asleep. Using aromatherapy can be helpful as well. Lavender is known to help induce sleep and relax the mind and body. A lavender bubble bath or body wash is a wonderful idea. A cup of tea can help relax the mind and body as well. Chamomile is especially relaxing and helps make one feel sleepy and ready for bed. Meditation and deep breathing can also prepare one for sleep. One relaxes, closes there eyes, and concentrates on letting everything go and breathing deeply. A light snack and a cup of milk can help. The light snack makes one feel full and the milk has ingredients that help one sleep (much the same as turkey). The magic cupboard. Once you have done the relaxing necessary, sometimes you lay down and find that the brain is still going a mile a minute and you are thinking about what you could do here or there. This is the time to employ your magic cupboard. In your minds eye view all your thoughts. Capture them and pile them on the floor. Then carefully put them all on the shelves of your magic cupboard. Close the door and lock it, turn off the light, shut the door and lock that too. Walk home in the dark. Enter your home, shut and lock the door, and turn off all the lights. Watch yourself go to your room and crawl into your bed. This technique often helps keep thoughts "locked up" for the night.

If your problem isn't falling asleep, but staying asleep then there are helpful hints for you too! It is important that you follow the suggestions for an effective nights sleep. Your problems may be solved right there. Other things that can be done include: Don't drink anything for at least two hours before bed. If you have to drink something take small sips. This will help limit how much is in your bladder and if you are woken up from having to go. Many people wake up several times a night because of the need to go to the bathroom. Some realize that they have to go and take care of it, others don't even know why they have to go. Set a sleep schedule. Including a bedtime and a time to wake up. Stick to this schedule and avoid naps during the day which will make you less tired at night. If it helps you to have a bed time ritual then do so. An hour before bed take a bath or shower, wash your face, brush your teeth and do something to relax you. Remember to avoid the TV and the computer because they may keep you awake! If you keep waking up to think about things. Employ the Magic Cupboard technique. It will help you "lock up" your thoughts till morning. Use this however often you have to, to help you sleep through the night.

Sleep is important and it is also important that we hold off on using sleeping pills. Sleeping pills should be the last resort. We should try to do everything we can to try and sleep a good nights sleep long before we seek chemical help. Using these tips should greatly increase the quality of your sleep as well as make it easier to fall asleep and to stay asleep.