By Ed Barillas
Have you been having those nights where you continually toss and turn and constantly keep looking at the clock to see what time it is because you just cannot get to sleep? Or do you keep waking up in the middle of the night and can’t get back to sleep? Well lay those worries aside by reading and following these simple but yet effective techniques that will guarantee you better night’s sleep.
Many people now a days are getting less and less sleep due to heavy workloads at work and the thought that they can catch up on weekends. Stress is also a factor when trying to get to sleep. Also many drink coffee late in the night which is really bad if you want to get to sleep quickly. Also many keep a television in their bedroom which naturally will entice one to keep turning channels in a zombie like state until sleep finally hits.
And also many people do not honor their diets and eat way more foods and eat food items that are not healthy and thus causing and disruptions in their bodies own food digestion cycle and an increase in their metabolism which naturally is good for you but not at 10 or 11 at night when you’re trying to get to sleep.
Simply said one must make some changes in order to achieve a better night’s sleep and be able to perform better at work the next day and enjoy a better quality of life. It has been said and stated by experts that the average person needs between 7 and 9 hours of sleep per night. Those who are sleep deprived often have dark circles under their eyes and have that sleepy look on their faces which are very common to sleep deprived people. Other side effects can include drowsiness during the day, difficulty in concentration at work, a weakened immune system and the problem of a slow recovery after an injury or sickness. Actually sleep deprivation has been found to impair in one’s ability to perform tasks that involve memory, logical reasoning and learning and many times people relationships tend to suffer as well as the strain of lack of sleep continually haunts one and basically puts you in a bad mood thus causing you to become snappy and impatient with others, especially loved ones and family members. Does this sound familiar to you?
Sleep deprivation can become a serious problem as it can cause unwanted high blood pressure and it has also been linked to an increase risk in diabetes. Weight gain, obesity, heart disease and depression are also other side effects that sleep deprivation can bring upon one who continually deprives themselves of sleep.
So the big question now is what one should do to regain their normal sleep cycle and get back to living healthy and being alert.
- Try not to watch television before going to sleep and especially not in bed. There has been overwhelming evidence given to us by researchers that those who experience the most sleep disturbances actually had their television in their bedrooms and always used to television to fall asleep.
- Try not to eat heavy foods or foods high in sugar as this will get your metabolism moving and cause your heart rate to go up and thus keep you up and tossing and turning until the wee hours of the morning.
- Try listening to relaxing music as this will bring your metabolism down and your heart rate as well and it has been shown that just 45 minutes of relaxing music before bedtime can help you fall asleep faster and give you a better night’s sleep.
- Relaxing music will also reduce nervous system activity, decrease anxiety, lower your blood pressure and respiratory rate and even give you better REM (rapid eye movement) thus causing you to have better and longer dreams and making you feel more alive and alert the next day.
- Eat healthy fruits and vegetables and try to snack only on fruits, nuts and seeds.
- Avoid over the counter sleep aids as these are laden with oxidants, and can completely jeopardize your sleep and health from its bad side effects.
- Try natural sleep aids instead such as a cup of warm milk before bedtime, or cottage cheese sprinkled with cinnamon and sliced bananas as it has been shown by researchers that cottage cheese is rich in calcium, a mineral that assists the body in making melatonin. Also eating a whole grain peanut butter and blueberry sandwich will also aid you in getting to sleep faster and for a more prolonged period of time.
- Last but not least, try curling up with a good book as this almost always is a good method to fall asleep, but be sure not to read a mystery or violent book as this will cancel out any ideas of getting a good night sleep and keep you up all night wondering who done it.
By following these helpful tips you will be assured a better quality of sleep and be able to perform better at work and play.