QUALITY SLEEP TIPS

SIMPLE TIPS TO IMPROVING SLEEP

Keep books and bed separate, to train your brain that your bed (and not your books) is only for sleeping.

Well-planned strategies are essential to deep, restorative sleep you can count on, night after night. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, you can discover your personal prescription to a good night’s rest. Before we continue, it might interest you to know how SLEEP affects your health, productivity, wellness, quality of life?

The key, or secret, is to experiment. What works for some might not work as well for others. It’s important to find the sleep strategies that work best for you.

The first step to improving the quality of your rest is finding out how much sleep you need. How much sleep is enough? While sleep requirements vary slightly from person to person, most healthy adults need at least eight hours of sleep each night to function at their best.

• Don’t go to bed angry, try to put the issues of the day to rest.
• Let bed be bed, so limit within reason, the activities in your bed.
• Limit caffeine , Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep.
• Choose a wake-up time Set your alarm and train your body to wake up at the same time every day, regardless of the time you went to sleep. This promotes a healthy sleep-wake pattern, and helps set you on the path to more regular rest.
• Nap Early—Or Not at All to make up for lost sleep.
• Research relaxation learn a bit about meditative practices and rhythmic breathing to calm you down before bedtime.
• Pick a protein A light protein snack about 30 minutes before bed can help the brain produce melatonin and serotonin, which will help you sleep better.
• Lighten Up on Evening Meals Eating a pepperoni pizza at 10 p.m. may be a recipe for insomnia. Finish dinner several hours before bedtime and avoid foods that cause indigestion.
• Balance Fluid Intake, but less at bedtime.
• Keep Your Internal Clock Set with a Consistent Sleep Schedule Going to bed and waking up at the same time each day sets the body’s "internal clock" to expect sleep at a certain time night after night.