How to Sleep Well
September 1, 2007 9:00am CST
Sleepping hard is sure that have happened to everyone now les take a look and know how to sleep well. Try one or two or a combination until you have enough quality sleep to feel alert and well rested. 1. Stick to a schedule, and don't sleep late on weekends. If you sleep late on Saturday and Sunday morning, you'll get Sunday night insomnia. Instead, go to bed and get up at about the same time every day. "You don't need to rely on and alarm clock to wake up when you get enough sleep," says Dr. Shepard. 2. Don't eat or drink a lot before bedtime. Eat a light dinner about 2 hours before sleeping. If you drink too much liquid before sleeping, you'll wake pu repeatedly in the night for trips to the bathroom. Don't eat spicy or fatty foods. They cause heartburn. Don't have a midnight snack. If you get the munchies, eat something that triggers serotonin, which makes you sleepy. Carbohydrates (bread or cereal) or foods containing the amino acid L-tryptophan (milk, tuna, or turkey) will do the trick. Don't drink alcohol near bedtime. It may cause you to wake up repeatedly, snore and possibly develop sleep apnea. 3. Avoid caffeine and nicotine. They are addictive stimulants and keep ypu awake. Somers expericence withdrawal symptoms at night, and they have a harder time both falling asleep and waking up. 4. Exercise. If you're trying to sleep better, the best time to exercise is in the afternoon. Physical activeity enhances the deen, refershing stage of sleep. 5. A slightly cool room is ideal for sleeping. This mimics your internal temperature drop during sleep, so turn off the heat and save on fuel bills. If you tend to get cold, use blankets. Try sleeping in warmer nightclothes and wear socks. Studies show that warm hands and feet induce sleep quickly. If you overheat at night, wear light nihtclothes and sleep under a single sheet. Use an air conditioner or fan to keep the room cool. Use a dehumidifier if you are othered by moist are. Use a humidifer if you are bothered by dry air. Sighs of dry air irritation include a sore throat, nosebleeds or a dry throat. 6. Sleep only at nitht. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps. If you work nights, keep window coverings closed so that sunlight, which interferes with the dody's internal clock, doesn't interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking, leave the window covering open and let the sun's light wake you up. 7. Keep it quiet. Silence is more conducive to sleep. True off the radio and TV. Use earplugs, a fan or some other source of constant, soothing, background noise to mask sound that you cannot control, such as busy street, trains, airplanes or even a noring partner. Double-pane windows and heavy curtains also muffle outside noise. 8. Make your bed. "A good bed bed is subjective and different for each person. Make sure you have a bed that is comfortable and offers orthopedic, correct sleep," says Dr. Shepard. Do not agonize about falling asleep. The stress will only prevent sleep. Would you please give some advise about how to sleep well? Thank you very much!