I have never been much of a heavy sleeper but as sleep is imperative to leading a happy and healthy life as well as aiding in weight loss I really do try to focus on actually getting a decent amount of it. I wish I could nap during the day, in the car or on a plane but never have been able to. If you are like me and have even the remotest difficulty sleeping then here are some tips that just may help you out.
Get Some Sleep With These Tips
-Slip on some socks. This instant warm-up widens blood vessels and allows your body to transfer heat from its core the extremities, colling you slightly. This induces sleep, according to Dr. Phyllis Zee, director of sleep disorders at Northwestern University’s Feinberg School of Medicine.
-Stick to a schedule. Those who follow regular daily routine report fewer sleep problems than those with more unpredictable lifestyles, according to a study from the University of Pittsburgh Medical Center. Recurring time cues-such as a regular bed time-will synchronise your body rhythms.
-Walk more or head out to the gym for a nice workout. This will help control stress as well as a good night’s sleep.
-Turn off the lights. Any light will signal the brain to wake up, “blue light” from your mobile phone or your clock’s digital display is the worst!
-Avoid caffeine. Caffeine is a stimulant and will keep you awake at night. Try to avoid any caffeine for at least 6-8 hours before bedtime.
- Try not eat before going to bed. Give yourself at least 2 hours from when you eat to when you sleep. This way digestion can start and not interrupt you getting some rest.
-Turn on a fan-okay, this is my own personal way of falling asleep. I have a fan and turn it on at night. I cannot, absolutely cannot sleep with a fan (we even took a small one on vacation).The noise relaxes me and helps me to fall asleep. For some reason if I do not have a fan I will hear every creak and noise in the house and then my imagination runs wild and so on and so on!
These are just a few tips that I found to be interesting and helpful and of course it is no wonder that I do not get a good nights sleep since the only thing on here that I adhere to is the exercise tip. I suppose I should give some of these a try but I am such a creature of habit.
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These are all great tips Heidi. Lately, I've been working so hard, it's easy to sleep but I haven't been getting in ENOUGH hours. So this is something I must work on for sure.
ReplyDeleteGreat tips! I cannot wear socks to bed, that's just a personal thing, but I bet it would help someone fall asleep faster!
ReplyDeleteThe only thing I haven't done at one time or another is "turn on a fan"...but that might be a good idea because like you I hear every little noise and it can be very annoying sometimes!
ReplyDeleteCheers
Health Nut:
ReplyDeleteI am one of those people who simply cannot sleep. All of my working years I arrived at the office at least two hours before anyone else - some times as early as 4:30. I didn't want to work so hard, I just couldn't sleep.
I tried everything including tryptophan, Valerian root and sleeping pills. None of them kept me a sleep. It takes me a long time to fall asleep and then I wake up an hour later. And God forbid that I should have anything important to do the next morning. In that case, I never even fall asleep.
You're advice on this issue is right on point. I practice every one of them (with the exception of routine exercise), but the rest are workable solutions to this terrible problem.
Good job.
Happy trails.
great tips. I always sleep better with the sound of a fan too, and caffeine is something I have learned to avoid after 3:00 in the afternoon. I like your new blog look too
ReplyDeleteSleep is one problem I do not have--all I need to do is lay on my couch to watch TV and when the commercials come on, I usually doze off. Football games also work to put me to sleep if it's one I'm not betting on. The bus works well for putting me to sleep too unless I read to stay awake.
ReplyDeletei also read that turning off the lights 2 hours before you sleep works well.
ReplyDeletehappy weekend :D
Mommy's Little Corner
A Simple Life
Moms... Check Nyo
Great tips, better than popping a pill...LOL. Btw, love you awesome template!
ReplyDeleteIn my experience routine has to be the best. I've just been on holiday where it was 4 hours behind, and now I'm back I am sleeping loads and having long lie-ins, but the amount of sleep really isn't doing me any good. Far better getting back to my old routine! Also the fan idea also works really well for me regarding the noise. It can be very soothing.
ReplyDeletei have tried almost all except the turning the fan. i actually really have no problem sleeping, it may be to walking/running almost everyday. However, my weakness that I can not stop myself at times is to not eat at least 2 hours before going to bed. sometimes, i have some snacks before bed, sometimes i am on bed and i feel hungry i would eat :( . My appetite has not changed through the years :(
ReplyDeleteI have never heard about the socks before Heidi - but one thing I would like to add to your list is a soft, plump, feather pillow preferably full to bursting with soft eider down and white goose feathers. I find this makes me melt into sleep and before I know it the alarm is ringing and it's time to wake up again!
ReplyDeleteGreat tips, Heidi...I also like to add read for a bit before turning off the light, 15 minutes or so gets the mind off things that may be bugging you and helps to nod off...zzzzzzzz....by the way, the new format looks great!
ReplyDeletepeace,
mike
livelife365
I think your tips are great. . . . I think routine is the key. . . . My sleep patterns are better, but I have worked so many years of night shifts that if I have a nap in the day. . . . my body wants to be awake most of the night. . . my rule is stay awake until bed time. . . no naps. . . seems to help.
ReplyDeleteCiao
I would love to wear socks to bed if it would make me fall to sleep faster..but I can't do it, I just HAVE to have the socks off!! (I think another commenter said the same thing, if I am not mistaken, lol)
ReplyDeleteAND also..I can NOT sleep without a fan, have been using it for years, take it on vacation, everywhere..I must have it. In fact, when my girls were infants and still in the bassinet in our room, and since we had a fan on, to transition to their room, I put a fan in there..worked like a charm. But, now, I am afraid they are addicted.. oops.
White noise like a fan is great. ANY light in the room wakes Mom up (somehow our prowling around on the bed all night doesn't though). Mom has a "dream" pillow that is filled with herbs that she keeps by her bed as well as a nice balm and a spray.
ReplyDeleteWow. I always wear socks to bed because my feet cold. Didn't actually know that it helped you fall to sleep.
ReplyDeleteI would also recommend a zinc and magnesium supplement. When I take these I drift into a nice, deep sleep quite quickly.
Great tips! I have been having a hard time sleeping or feeling rested lately, so I will give them a try. Have a great weekend! :)
ReplyDeleteThanks for the tips Heidi, a couple I hadn't thought about. Been an insomniac since a tiny child. Best thing for me is Camomile tea, a banana and/or valerian essence.
ReplyDeleteWhen i sleep, I must be in complete darkness. No lights from handphones or clock or table lamp or even from streetlights outside. Anyway, I love to sleep - it's one of my most enjoyable hobbies. LOL!
ReplyDeleteI can't sleep with a fan on, but I do have to have the TV turned on very low just for the background noise.
ReplyDeletehow do you do it, heidi? thanks for more great tips i'll file away in my helpful heidi bank...
ReplyDeleteWonderful tips! I have recently been exercising every night and discovered the benefit of sleeping better. I also have to have a fan on if only just to buffer the noise of the cat rodeo that goes on in the middle of the night!
ReplyDeletei am a lucky one. i can sleep anywhere! but sleep for me comes in cycles. right now i am not getting much sleep. last three nights maybe 4-5 hours. i don't know if it is the pressure of having a big deadline soon, or simply a bio-cycle. whatever the reason. if i wake up, i get out of bed immediately, well almost immediately. then i do something that i like to do. read or go on the computer. something to stop my mind from racing. when the time is right i go back to bed.
ReplyDeleteGreat tips.
ReplyDeleteI can never sleep regularlly, I think I will obey a new schedule in the new year. :)
Excellent tips, Heidi. My worst one is easting right before I go to bed because I get busy on the computer and forget to eat. lol
ReplyDeleteGreat tips, Heidi. My worst habit is eating right before bed because I get busy on the computer and forget to eat. lol
ReplyDeleteI've had sleep issues on and off since hitting the 40s. I tried this, that and everything in between. These days I sleep like a baby. Here are a few things that work great for me:
ReplyDelete1. Taking 500 mg of Magnesium before going to bed.
2. Eating a bowl of cereal with milk before bed.
3. I always read something light and inspiring before bed.
4. Sprinkling lavender essence oil on my bed pillow. Ummmm. Lights out!
Viveca
With the weather being so cold here, I've only recently tried the sock thing. Great tip. It does help. Another thing I've tried is to not lay in bed before trying to sleep. I've found that if I lay in bed and read or watch TV, I can't sleep.
ReplyDeleteI am one of those people who in the winter just can't sleep without socks! I'll be happy when spring comes I can get more activity beyond my usual exercise routine - with the weather so nasty outside I don't even want to venture out to walk to the mailbox!
ReplyDeleteThese are excellent tips, particularly the first one. I always had trouble, falling asleep, but not anymore, thanks to my warm, fuzzy socks!
ReplyDeleteThese are excellent tips! Particularly the first one. I used to have trouble falling asleep, but not anymore, thanks to the addition of my warm, fuzzy socks!
ReplyDeleteAnother tip I would add...because I am guilty of this one. Give yourself at least one hour of screen free down time. In other words, turn off the tv and the computer. The light from both screens tends to stimulate rather than help your system begin to shut down for the night.
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ReplyDelete