Failure to obtain a good night's sleep is a serious condition that can lead to many other problems including deteriorating health, increased stress levels, difficulty performing work-related tasks, and elevated risk of car accident or injuries from operating machinery. Competing conflicts of improper diet, poor health, and economic and emotional stress can make sleeping difficult, but learning proper nutrition habits, cutting down on stress and creating the proper environment will help you get a good night's rest.
Health and Nutrition
The most important factor in obtaining a better night's sleep is to avoid drinking caffeine four to six hours before bedtime. Caffeine is a stimulant that stays in the body for up to eight hours, so if you're experiencing trouble sleeping and are having a cup of coffee or tea in the afternoon, then caffeine may be the reason for your insomnia.
Eat just the right amount for dinner: The feeling of an overly full stomach will keep you awake just as easily as hunger pangs will. Some sleep-inducing foods to try for dinner include tuna, asparagus, pumpkin, potatoes, bananas and peaches, but be careful not to eat them too late, as late eating or drinking can disrupt sleep patterns.
Environmental Factors
In order to sleep better, you must create a more sleep-inducing, peaceful environment. Use the bedroom as an aid in obtaining rest by avoiding activities you would perform in other areas of the house. For example, watch television in the living room instead of the bedroom, eat snacks on the couch or meals in the dining room, and avoid doing those sorts of activities in the bedroom. Avoid clutter as well; a room filled with clutter may only serve to remind you of all the tasks you need to perform, as opposed to creating a haven for you to relax your mind and unwind from the day. The bedroom should be a dark, comfortable quiet place that creates the mood for a relaxing night's rest. Avoid bedroom temperatures that are above 75 or below 54 (too-hot or too-cold temperatures will disturb sleep).
Good Practices and Stress Reduction
A good night's sleep requires clarity of mind. That's why distraction, mental worries or stress can keep you tossing and turning. In order to get a better night's sleep, you must find the pattern of relaxing from the day that works for you. Many exercise the body and physically tire themselves before sleeping, others take a relaxing bubble bath or perform meditation in order to relax the mind. While both of these practices have been known to work, one will work better for you than another, so be sure to try different routines in order to find the one that works for you. A good tip to get a full night's sleep is to avoid taking a nap during the day. Instead of napping, go through the day and see if you're not just tired enough at the end of the day to sleep the whole night through. If you smoke, stop smoking: Like caffeine, nicotine is a stimulant that stays in your body for hours after having a smoke.
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