If you often awake tired and dreary, running for the coffee machine, making a couple small changes could significantly improve your quality of life. Read on for some behaviors that can positively impact sleep.
1. Take care of yourself! Eat good, excercise, pamper yourself every once in awhile.
2. Fill up your calendar! Recent studies have suggested feelings of loneliness could lead to insomnia, so spend time with friends and family
3. Take breaks from the Computer. Take a break each hour to close your eyes, relax your shoulders, and rest your head. A recent study showed that, on average, those that spent more than 5 hours a day in front of a computer were much more likely to develop sleep troubles then those that spent less time.
4. Limit Napping. Limit naps to 30 minutes. much longer and you may find it difficult to sleep at an appropriate time.
5.Create a routine that prepares your body for bed. Maybe it is taking a bath, maybe listening to a certain CD, maybe a massage, whatever works for you. As you continue this pattern, your body will learn it is a signal for sleep.
6. Make sure your bedroom is comfortable. A cluttered, hot, or bright room can be hostile to sleep. Keep temperatures and humidity comfortable. Usually in the lower 70s. If your house is too dry, invest in a humidifier, if to damp, a dehumidifier. Limit bright lights or noisy alarm clocks. Make bedding and clothing soft and comfortable.
Whether you realize it or not, mattress comfort plays a huge role in comfort and sleep. If your going to splurge, the bedroom is a very sensible place to do so. You spend a significant amount of time in bed, and your total productivity depends on getting quality zzz’s. Go ahead and get that memory foam mattress or air mattress you have been dreaming about. If you ensure the product has a good warranty, your investment will be sound. If you find that you must sleep in difficult positions for comfort or health reasons, and adjustable bed may be a proper consideration to improve your comfort and relaxation.
7. Get into a rhythm. Select a regular bed time and wake time including weekends) and train yourself to follow it everyday. Allow yourself between 6-9 hours of sleep depending on your personal needs. After a few weeks, it will become a natural cycle.
8. Don’t Dwell. If you lie down, but just can get to sleep, don’t stay in the dark and dwell on it. This will often make it harder. Instead, find a low energy activity that will burn some energy off and relax you. Get out of the bedroom and try watching a TV program or reading for a few minutes. No thrillers though! Also, don’t read/watch TV in bed, as you want your body associate the bed with sleeping. A warm bath or aromatherapy may be helpful also.
Tags: adjustable beds, bed, beds, insomnia, mattress, mattresses, memory foam, sleep, Tempurpedic
