I talked in one of my previous posts about using the bedroom only for sleep. One of the things that goes along with that is setting your bedroom up to be a relaxing, calming, sleep inducing environment. If you feel relaxed, if you feel calm, it's going to make it easier for you to fall asleep.
Your bedroom should be dark for you to sleep. We've talked about this before about darkening the windows, keeping something over them to keep out the sunlight in the morning. To go along with that is temperature. Your bedroom should be cool, but not too cold. One of the things that cause you to fall asleep is a cooler body temperature, and this is often why it's really hard to fall asleep when it's hot outside or hot in your bedroom.
Something that certainly affects how well you sleep is your mattress. Is it soft enough for you, or does it sag in the middle and cause you to sink in? Contrary to what you might think, your mattress being too soft is a problem. It needs to be firm enough to support you, and of course not having lumps or sags in it helps. Also, it needs to be the right size for you and your partner. You both need ample room to move around if you need to. Being cramped in together sounds nice, but after a little while you're probably going to want to stretch out and move around some.
Consider changing up your bedroom environment some if your current one is not working for you. Move furniture around, get softer lights, bring in some candles, try some scented oils. Experiment to find what works for you, but creating a relaxing peaceful bedroom will help you out if you need help to fall asleep.
Monday, December 3, 2012
Sunday, November 18, 2012
Get a Better Night's Sleep by Clearing Your Mind
It's late at night, you've had a long day, and you just want to lay down and get some sleep so you can wake up refreshed and ready for the day tomorrow. The problem is, when you actually do lay down and close your eyes, you're thinking about everything you did that day, and all the things you have to do tomorrow. You're focusing on something bad that happened at work, or something a stranger said to you, and it's keeping you awake.
There is a great solution to this, and it's to keep a notepad and pen next to your bed in the nightstand drawer. Writing things down release them from your brain, and then it can be free to relax and drift off to sleep. Are you proud of something you did today? Write it down! "I'm so happy that I ______". There, it's on paper, you've released it and now you don't need to think about it anymore! Are you thinking about all the things you need to do tomorrow and it's keeping you awake? Rather than fight it and just try to forget about it and lay there wondering "why can't I sleep?" take a few moments to write them down. List out the things you need to get done tomorrow, and any pertinent information that will help you do those tasks (and help you release the thoughts about that thing from your head) and when you're done you'll feel better.
Part of why we toss and turn at night trying to get to sleep is that we have all these thoughts in our head and we don't want to forget them. So, we try to make some "mental note" of what it is, but this really engages our brain.. sort of "spins it up" if you will. That's obviously not something we want to do, so taking a few moments to write your thoughts out will allow you to relax and sleep better. You might think that turning the light on to write your thoughts out will wake you up so you just lay there and do nothing. If that's the case, get a small, soft hand held blue light. Blue light isn't that bright and shouldn't disturb you if a regular one does.
Try doing this, clear your mind, and get a better night's sleep for it!
There is a great solution to this, and it's to keep a notepad and pen next to your bed in the nightstand drawer. Writing things down release them from your brain, and then it can be free to relax and drift off to sleep. Are you proud of something you did today? Write it down! "I'm so happy that I ______". There, it's on paper, you've released it and now you don't need to think about it anymore! Are you thinking about all the things you need to do tomorrow and it's keeping you awake? Rather than fight it and just try to forget about it and lay there wondering "why can't I sleep?" take a few moments to write them down. List out the things you need to get done tomorrow, and any pertinent information that will help you do those tasks (and help you release the thoughts about that thing from your head) and when you're done you'll feel better.
Part of why we toss and turn at night trying to get to sleep is that we have all these thoughts in our head and we don't want to forget them. So, we try to make some "mental note" of what it is, but this really engages our brain.. sort of "spins it up" if you will. That's obviously not something we want to do, so taking a few moments to write your thoughts out will allow you to relax and sleep better. You might think that turning the light on to write your thoughts out will wake you up so you just lay there and do nothing. If that's the case, get a small, soft hand held blue light. Blue light isn't that bright and shouldn't disturb you if a regular one does.
Try doing this, clear your mind, and get a better night's sleep for it!
Saturday, November 3, 2012
Designate the Bedroom for Sleep Only
If you would like to get better sleep you might want to think about how you use your bedroom. The best thing you can do is to designate your bedroom for sleep and sex only. While you may not be able to follow this completely because your closet and dresser that holds all your clothes are in your bedroom, you should try to stick to that as much as possible. This is a great way to set up your subconscious to realize that when you are in the bedroom, you should be sleeping.
Many people use their bedrooms as "catch all" rooms. They watch tv while lying in bed, go through all the mail while lying on the bed, balance their checkbooks, study for exams, surf the internet, all kinds of different things. If you have absolutely no other place to go besides your bedroom, leave the bed sacred. If you must do any of the above things, or anything besides sleep or sex, do it on the floor. When you sit on your bed and balance your checkbook, or study for an exam, or write out bills, your mind gets confused. Have you ever gotten in bed and tried to go to sleep and then your mind starts racing and thinking about a bunch of different things? Chances are, it's because you've previously trained it to do so by doing all of those activities while sitting on or laying in your bed.
If you keep the bed only for sleep and sex, your mind will begin to realize those are the only things it should be doing there. When you lay down to go to sleep, you will be able to relax and drift off to sleep.
Many people use their bedrooms as "catch all" rooms. They watch tv while lying in bed, go through all the mail while lying on the bed, balance their checkbooks, study for exams, surf the internet, all kinds of different things. If you have absolutely no other place to go besides your bedroom, leave the bed sacred. If you must do any of the above things, or anything besides sleep or sex, do it on the floor. When you sit on your bed and balance your checkbook, or study for an exam, or write out bills, your mind gets confused. Have you ever gotten in bed and tried to go to sleep and then your mind starts racing and thinking about a bunch of different things? Chances are, it's because you've previously trained it to do so by doing all of those activities while sitting on or laying in your bed.
If you keep the bed only for sleep and sex, your mind will begin to realize those are the only things it should be doing there. When you lay down to go to sleep, you will be able to relax and drift off to sleep.
Thursday, October 11, 2012
How to Sleep Better - Watch Your Intake
Many people often ask the question how to sleep better, and the answer is different for all of us, because we are all different! There are some common "sleep tips" we can all use to get better sleep though. If no one has pointed it out to you before, take a look at what you are putting into your body on a daily basis. The human body is one absolutely incredible system, and everything interacts with each other. What you may not think is a contributing factor to you have sleep problems, could be the reason you're not getting a good night's sleep.
One of the most obvious things to take a look at is coffee and other sources of caffeine. The caffeine from coffee, teas and sodas stays in your system for anywhere from six to twelve hours! This of course all depends on the individual, and that's why I said the answer is different for all of us. There are people who can drink a cup of coffee an hour before laying down and then sleep through the night with no problems. Others are completely affected by one cup of coffee that they had mid-morning.
Think a heavy meal is the answer? For some it is, but others it totally interferes with the ability to fall asleep. A light snack is usually a better choice. Dairy products such as some cheese or a glass of milk, or a turkey sandwich are good choices. Both of these contain an amino acid that helps you to fall sleep. Just think to last Thanksgiving, did you eat a lot of turkey and then get all sleepy?
Lastly, watch your alcohol intake. You may be tempted to think that drinking alcohol will cause you to "pass out" and go to sleep, and while that may be true, you won't get good sleep. Drinking alcohol really messes with your body and your sleep significantly. It will disrupt your sleep pattern, and often times actually make you wake up as you need to go to the bathroom and releave yourself - which can then leave you awake for hours. If that's the case, did you really get better sleep at all?
One of the most obvious things to take a look at is coffee and other sources of caffeine. The caffeine from coffee, teas and sodas stays in your system for anywhere from six to twelve hours! This of course all depends on the individual, and that's why I said the answer is different for all of us. There are people who can drink a cup of coffee an hour before laying down and then sleep through the night with no problems. Others are completely affected by one cup of coffee that they had mid-morning.
Think a heavy meal is the answer? For some it is, but others it totally interferes with the ability to fall asleep. A light snack is usually a better choice. Dairy products such as some cheese or a glass of milk, or a turkey sandwich are good choices. Both of these contain an amino acid that helps you to fall sleep. Just think to last Thanksgiving, did you eat a lot of turkey and then get all sleepy?
Lastly, watch your alcohol intake. You may be tempted to think that drinking alcohol will cause you to "pass out" and go to sleep, and while that may be true, you won't get good sleep. Drinking alcohol really messes with your body and your sleep significantly. It will disrupt your sleep pattern, and often times actually make you wake up as you need to go to the bathroom and releave yourself - which can then leave you awake for hours. If that's the case, did you really get better sleep at all?
Thursday, September 20, 2012
Sleep Tips - Follow a Sleep Routine
One of the sleep tips I've followed with success has been to establish a sleep routine. What is a sleep routine you ask? As human beings, we tend to be creatures of habit. We like doing the same things over and over again, especially when those habits produce the results we desire. If your desire is to fall asleep and get a good nights rest, you can establish a "sleep routine" that you follow before going to bed.
This can be a few things that you do night after night before you go to bed. Not only will the subconscious pick up on "hey, it's time to go to bed now", but by following the same nightly routine you will actively be thinking to yourself "It's time to go to sleep now".
What is a good sleep routine to follow?
What we are trying to do is to get our minds and bodies to slow down, relax, and get sleepy. One of the best things you can do is to start to dim the lights around you. Turn off bright overhead light, and rely on the softer, shaded light that comes from lamps. Doing this allows less light to enter your eyes, and this is one of the natural cues your body has to fall asleep. Bright lights will keep you awake, so turning them off and dimming the lights around you is the right choice.
Listening to soft music can also put you in a sleepy mood. Some people like to take a warm bath, and other people (that can tolerate it) like to eat dairy products before going to sleep. (remember your grandmother's advice to drink a glass of warm milk if you're having trouble going to sleep?)
Find what works for you, put it into practice, and do it every night! It will become your own personal "sleep aid" that signals your body to drift off to dream land!
This can be a few things that you do night after night before you go to bed. Not only will the subconscious pick up on "hey, it's time to go to bed now", but by following the same nightly routine you will actively be thinking to yourself "It's time to go to sleep now".
What is a good sleep routine to follow?
What we are trying to do is to get our minds and bodies to slow down, relax, and get sleepy. One of the best things you can do is to start to dim the lights around you. Turn off bright overhead light, and rely on the softer, shaded light that comes from lamps. Doing this allows less light to enter your eyes, and this is one of the natural cues your body has to fall asleep. Bright lights will keep you awake, so turning them off and dimming the lights around you is the right choice.
Listening to soft music can also put you in a sleepy mood. Some people like to take a warm bath, and other people (that can tolerate it) like to eat dairy products before going to sleep. (remember your grandmother's advice to drink a glass of warm milk if you're having trouble going to sleep?)
Find what works for you, put it into practice, and do it every night! It will become your own personal "sleep aid" that signals your body to drift off to dream land!
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