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.
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.
Avoid Eating too Close to Bedtime (especially Snacks)
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 amount of time for 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 (my downfall). These, I do not recommend right before bed time.
What Does the National Sleep Foundation Say about How Much Sleep We Should Get?
The National Sleep Foundation released the findings of a 2 year sleep study and looked at how many hours of sleep people need every night:- Newborns (age 0-3 months ): 14 to 17 hours
- Infants (age 4-11 months): 12 to 15 hours
- Toddlers (age 1-2 years): 11 to 14 hours
- Preschoolers (age 3-5): 10 to 13 hours
- School age children ( age 6-13): 9 to 11 hours
- Teenagers (age 14-17): 8 to10 hours
- Younger adults (age 18-25): 7 to 9 hours
- Adults (age 26-64): 7 to 9 hours
- Older adults (age 65+): 7 o 8 hours
Source: National Sleep Foundation’s sleep time duration recommendations| Journal Sleep Health, March 2015, Volume 1, Issue 1, Pages 40-43
Time Your Caffeine Consumption Carefully
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 after 1 pm.
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 and caffeinated coffee 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.
A Warm Shower: This can feel Relaxing Right before You Go to Bed.
Your Mattress and Pillow can Really Help you Sleep Better
a) Your Mattress
Test the springyness of your mattress. If your mattress sags, you need a new one. Even when you test out mattresses at the store, make sure there is no sagging when you lay your body on the mattress. Check your upper back, neck, and lower back. Does it feel supported? That is why it is super important to do some testing when you purchase a new mattress. This is not something to be purchased online.
Recently friends of ours got a very fancy mattress. You know the Select Comfort type 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 so much money on a mattress. Yes it is important ,b ut other things are MORE important.
If you and your partner like two different styles of mattresses, and cannot comprise, then the select comfort that iImentioned 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.
b) Your Pillow
The right pillow can not only help you fall asleep faster, but also stay asleep. A contoured neck pillow- one with rolls in it, is the best choice. This provides proper alignment in the cervical spine (your neck).There is often a center depression in this type of pillow: a square, trapezoid, or triangle. This helps you to rest your head comfortably with support. Always check the firmness of a pillow. A pillow that is too firm will be very uncomfortable to sleep with. Also, check the size of your pillow as well.
Turn off The Technology Around You
By Technology I mean your a) cell phone b) tablet c) computer d) laptop.
Avoid keeping 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.
We used to keep our cell phone near our bed, on the nightstand. Recently, we have moved the cell phone right out of the bedroom. It now sits just outside the bedroom. One of us has to get up and turn of the alarm every morning. This has turned out be ideal because it helps us to wake up as well. It can be annoying on the weekends, but we don't mind.
Do This Before Sleeping..... Make it a Habit
Keep Your Room as Dark as You Can
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.
Just outside our bedroom door we plugged in a small night light. Enough light that you can get up and go to the bathroom and see where you are going. Just enough. Overall the room is pretty dark.
A Little Literature can Help you Sleep
Nothing too exciting should be read, but 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. One tip I would suggest, is to read a real book, not something in the digital format. The light that is emitted from a device can actually hinder you from going to bed.
Even for my kids, this technique works. We have recently been reading the Jack and Annie Magic Tree house books. My kids love them and both of them know that it is time for bed.
Relax before going to bed
Relaxing right before going to bed is most important. Put on some light music that is low in volume, dim the lights. Sometimes 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.There is often a center depression such as a square, trapezoid, or triangle in shape and helps you to rest your head comfortably with support. Always check the firmness of a pillow. A pillow that is too firm will be very uncomfortable to sleep with.
An Example of A Pillow with Contours.
Exercise Can Make A Difference During the Day, Not Right Before Bed
I have found being tired out seems to help. A good workout or in my case a brisk 20 minute walk can be very beneficial.
I don't recommend exercising right before bed; but do something during the day that will fatigue you, get your heart rate going. Fresh air helps too.
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
The Right Sleeping Pillow Can Make a Big Difference.
The Arc4life Traction Neck Pillow. Easily sleep on your back or side. Gives your neck and head good support so it is easier to relax.
Invest in a Sound Machine
When my daughter was born, we needed some kind of sound device to lull her to sleep. It was the only thing that worked. A sleep machine worked wonders for her.
Over the years, I have found out that the sound of running water, thunder and rainstorms helps me sleep. This might be the case for you as well.
We ended up getting the Big Red Rooster (see below) sound machine. I liked how it looked and the reviews on it were positive overall. This sound machine features white noise, the sound of water, the sound of crickets, the sound of the amazon... you might be surprised at what might work for you. They even have a button called white noise. That one is interesting. A little scary, I thought personally- but it might appeal to some.
These are my Top Tips for the Best Sleep. What Are Yours? Please Share.
