Sleep Is Part of Life - 33% of it is, in fact.
Sleep is a great thing...when you can get it. When you cannot, you scratch your head and wake up feeling like you are not rested.
A recent study even showed that if you felt like you did not sleep well, then you were less likely be to productive.
You spend one third of your life sleeping. Its something that you should try to do as well as possible. It will do your body good. Do you count sheep before going to sleep. Maybe you just lay there and eventually sleep comes on its own. Here is a great list on how to get the best sleep possible just like a baby.
Don't Eat to Close to Bedtime
If you are planning on sleeping at 10 pm, try to have your last meal at around 6:30 to 7. You will then give your body proper digestion. Also don't be eating too many sugary things close to bedtime, as this can keep you awake. For example apple pie or ice-cream. These, i do not recommend right before bed time.
Watch the Caffeine Consumption Before Heading to Bed
I wish I was one of those people that could enjoy a cup of coffee right before going be bed. I really enjoy hot beverages like tea, coffee and hot chocolate. But I stay away and drink these hot drinks in the early afternoon, and never later in the day.
I once had a ice coffee at a Vietnamese restaurant, and it kept me up for 2 days. Seriously.
So i learned my lesson about too much caffeine throughout the day.
Pass on the Cappuccino after dinner if possible. Opt for hot milk instead (this will actually help you fall asleep). Coffee can definitely keep some people up at night. I don't recommend having this hot beverage right before going to bed. It make you on high alert.
Take a warm shower before going to bed
Taking a warm shower before going to bed can be very relaxing indeed. Make sure that your shower is not super hot.
Sleep on a Comfortable Supportive Mattress
If your mattress sags, you need a new one. When you test out mattresses at the store, make sure there is no sagging and your back feels supportive.
Recently friends of ours got a very fancy smancy mattress. You know the Select Comfort where you can choose the level of firmness of the mattress. I am happy for them- but i truly don't think you need to spend crazy money on a mattress. Yes its important but other things are MORE important.
If you and your partner like two different styles of mattresses, and cannot comprise, then the select comfort that i mentioned above may be ideal for you. You can actually select hard vs soft for mattress softness - for both the right and left side of the mattress. That is pretty cool.
Turn off Cell phones, Computers and other technology around you
Don't keep your cell phone, tablet computer or laptop near your bed where you sleep. Turn them off, and put these things in a different room, or away from where you are sleeping. Sometimes even the lights from these gadgets can be enough to keep you awake.
Keep the Room Nice and Dark
Keeping the room dark can help you sleep better. Sometimes all you need a small night light that may be down the hall that keeps just enough light on. Read a little something before nodding off. Nothing that is too mentally stimulating or exciting. Maybe an encylopedia or something like that !! :) This does work for many people. Including myself. Reading for about 20 minutes can be very relaxing and just put you into the mood for sleep.
Relax before going to bed
Relaxing right before going to bed is most important. Put on some light music that is very of low volume, darkness, silence, and just doing NOTHING, can really help you get to sleep.
Sleep on a neck pillow WITH CONTOURS
By this i mean sleep on a contoured neck pillow- one with rolls in it. This provides proper alignment in the cervical spine.An example of that is the arc4life linear gravity pillow. It has two rolls on it, one firmer one softer. The center depression is square in shape and helps you to rest your head comfortably with support.
Here is an example of a neck pillow that works well for sleeping on your side and on your back. It fits all the above criteria. It has contours on it- allows you to place your head in a depression with enough support for your neck. to choose from: a softer one, a firmer one. Check it our on amazon if you are looking to change your pillow: The Arc4life Linear Gravity Pillow
Increase Your Consumption of Omega 3 Fatty Acids
Researchers at University of Oxford (UK) recently published (2014) in the Journal of Sleep Research and showed that consuming higher levels of omega 3 fatty acids DHA allows us to experience better sleep. This was seen especially in children. The study was done on 362 children, ages 7-9.
Where do Omega 3 Fatty Acids Come From?
- Fish oils
- Tuna
- Flax seeds
- Avocado
- Salmon
Additional Reading:
