Sleep Hygiene
Have You Been Troubled By Not Getting
Quality Sleep? Now, Learn To Take Better Care Of Your Sleep
To Help Yourself.
As we have learnt about several relaxation techniques to
help our body easier to fall asleep, now, let’s see
few other ways you can improve your sleep hygiene, which will
help ensure your body gets the rest it needs.
#1: Take A Bath Before Bed
Taking a bath is more than just a luxury. It's one of the
best ways to help your body unwind after a hectic day. And
there's another reason why taking a bath helps you sleep.
A hot bath taken 60-90 minutes before going to bed will cause
your body temperature to rise. But when your body temperature
starts to fall, and that's key to sleeping better because
that drop is going to make you feel sleepy.
#2: Snack Before Bed
It is ok to take a snack, but, keep it light. Eating a heavy
meal before bed can actually cause you to be uncomfortable
and might, depending on what you eat, cause heartburn which
usually worsens when you lie down. Both likely will cause
you to wake up during sleep. Snacking on healthy foods before
going to bed can help you from feeling too hungry during the
night. Extreme hungry might make you to become restless and
probably won't be able to sleep as deeply.
Selected foods such as peanuts, turkey and milk can help
to trigger the release of serotonin, a chemical within the
body that helps you to relax. If you don't have any of these
food items, eating cereal or toast with milk can help keep
hunger under control. And if you don't want to wake up constantly
because you have to go to the bathroom, try to limit the amount
of liquids you drink before you go to bed.
#3: Keep A Notepad Beside You
If you attempt to sleep with your head full of all the things
you didn't do today and all of the things you need to do tomorrow,
you will never get to sleep. You need to get those issues
out of your head and write them on the notepad. So before
you go to sleep, take a few moments to write down those issues
that are troubling and causing you anxiety. That way, you
can get some rest.
#4: Don’t Sleep If You Are Not Sleepy
If you to bed when you aren't sleepy you'll just toss and
turn. If you want to go to bed but don't feel like sleeping,
then, you should pick up a book and start reading. Try to
get some books that bore you so that you can easily go to
sleep.
#5: Your Sleeping Partner
If it’s your sleeping partner with snoring
habit that is bothering you, you should probably find
a solution by recommend him/her using snoring
aid so you could get a good night sleep.
Lastly, try not to rely on prescription or over the counter
sleep aids. Discontinue their use and instead focus your efforts
on developing better sleep hygiene. Apply the methods that
you learn from this article and soon you will get your quality
sleep!
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