Why Am I Always so Tired?

If you are like most people, you may have experienced trouble getting restful sleep at one point or another in your life. But for some, it becomes an all-too-common problem that begins to hinder their daily lives. Being over-tired and exhausted is no way to get through your day, and it will often remind you of how important good sleep really is. Here are some good tips on how to get more restful sleep.

Routine

Like many things in life, a good routine can also apply to sleeping. Having a bedtime ritual can signal your brain and body that it's time to rest. It can be as easy as brushing your teeth, washing your face, and enjoying the same magazine or tv show each night. The key is to make it consistent and more importantly, almost always the same time at night. It's probably best to pick a set bedtime and begin 'winding down' about 45 minutes before said bedtime.

Exercise

Exercise is good for you for so many reasons, but did you know it can help you sleep better? Having a good exercise routine can not only keep you energized all day, but can also make resting at night easier and more consistent. People who exercise will often find that they will fall asleep faster and rest more peacefully, and you can do something as simple as a 30 minute walk each day. Just make sure not to exercise within 2 hours of your bedtime.

Environment

Your bedroom should be your safe haven and a place for escape. The general rule is that it should be a place for sleep and sex only. That means no eating, no homework, no bill paying, etc. You should also keep it at a comfortable temperature for you (although most people feel cooler is better). Nice clean sheets always help, and comfortable, breatheable clothes are a must. If there's any other kind of light coming into the bedroom from the outside world, make sure to invest in a good set of blinds or shades to block out the light.

Also, it might be a good investment to purchase an alarm clock with a dimmer. If you can't get a hold of one, face the alarm away from you. Even though an alarm clock's light doesn't seem disruptive, those bright red numbers can penetrate your eyelids without you even knowing. It also provides panic for those moments where you wake up and realize you're not sleeping.

Food and Caffeine

A sneaky set of culprits for sleep-stealing is food and caffeine. Doctors recommend cutting caffeine from your day at least 4 hours before bedtime. As far as foods are concerned, there are certain kinds of foods that you eat during the day that might possibly give you trouble at night. Fatty and greasy foods tend to keep a person up later, so try to avoid these at least for dinnertime.

Noise

Although you will probably want to cut out most noise, there are some noises that may be able to help you get to sleep and stay asleep. White noise, as it's called, is usually helpful. It can be anything from the whirring of a ceiling fan to a stereo playing very soft music. There are even 'white noise machines' that can be purchased that will play timed sounds like ocean waves and babbling brooks.

Reducing Stress

Stress accumulated throughout your day is often a major sleep depriver. You can reduce alot of this stress by making a list each night of things you need to take care of the next day. Making a list not only puts your affairs in order, but can also give you the feeling of lifting the weight off your shoulders because you know it's all on paper and you no longer need to try to remember those things.

It might also be to your benefit to try some relaxation techniques just before bed. A warm bath or shower, a good book, some warm milk or some self-massage on certain pressure points (like temples and wrists) can help relieve tension and help you get ready to rest.

Kick 'em Out

Although we all love our furry friends, it's best to keep the family pets out of the bedroom. You may not even realize that they are disruptive, but if you move around alot in the night, you may subconciously be thinking about their placement on your bed, and that can rob you of deep rest. Also, we of course love our children and want to keep them safe, but for the good of everyone involved, it's best for a child to sleep in his or her own bed. It not only instills good habits for them for life, but also allows you your privacy and ability to rest peacefully without having to worry about someone else in your bed.

Herbal Supplements

There are herbal supplements on the market that can help one sleep without the grogginess and out-of-body feeling that a sleeping pill can incur. One example of such a supplement is Alluna (which can be bought at any local drugstore). These often provide booklets that explain in great detail how and when to use the supplement, and these are considered a natural remedy and generally safe for anyone to use. But be sure to read all instructions first and ask your doctor if you have any questions or doubts at all.

Remember that these are tried and true, but like a good habit, may take some time and repetition before they work to your advantage. And if all else fails, speaking to your physician is a good idea. After all, it could be an underlying medical issue you might not be aware of.

Sweet dreams and happy sleeping!