Do's & Don'ts to Improve Your Sleep

Thought this may be of use, we're all thinking about our calorie intake and exercise - but what about sleep? Something we all need the right amount of:

Sleep is something that every body craves. So why does everyone struggle with it periodically?

Start by trying to incorporate these do's and don'ts. Be sure to always work with your doctor and take medications that have been prescribed for you.

Sleep-Improving Do's

* DO create the right environment. Equip your room with soft lighting, comfortable bedding, and relaxing music. Other tricks include closing the blinds and curtains and turning the temperature down a few notches.
* DO stick to a routine. Try to go to bed and wake up at the same times each day--including weekends.
* DO nap wisely. Keep daytime naps shorter than 20 minutes so you don't mess up your sleep schedule.
* DO add white noise. A little bit of sound can be relaxing, so turn on a fan or a CD of rain sounds.
* DO exercise regularly. A consistent fitness program can go a long way to improving your sleeping patterns. Just don't do it close to bedtime.
* DO talk to your doctor. If small changes don't limit your tossing and turning, it may be time for a checkup.

Sleep-Improving Don'ts

* DON'T use your bedroom for other activities. Your bed should be associated with sleep, not "daytime" activities like paying bills, watching TV or talking on the phone.
* DON'T eat big meals before bed. This can cause heartburn, indigestion, and increased energy levels. Limit your intake of foods high in protein and fat at night as they're harder to digest.
* DON'T drink or smoke to relax and fall asleep. Alcohol and nicotine interfere with sleep and are unhealthy habits to rely on.
* DON'T stress out. Uncontrolled stress can prevent you from falling asleep. Try stress-reducing activities like yoga, meditation, relaxation music, and exercise each day.
* DON'T just lie there. If worry is keeping you awake, get up and be productive. Make a list, pay that bill, or send the important email--then go back to bed.

See, you can improve your sleep by making small changes, focusing on a few habits at a time. After all, we could all use a few more Zzz's!

:flowerforyou:

Good list! But, I think you're missing two of the biggest "sleep killers"...

Don't USE THE COMPUTER before going to bed! My Naturopathic doctor says research shows that it activates the brain as much as sunlight does! The blue light from the screen send signals to the brain that it is daytime, and to stay awake! It is recommended to not use the computer at least 1 hour before bed, but a few hours is even better!

Don't WATCH TV right before going to bed (same reason as above, but not as rousing to the brain). If you do watch TV, so do in a darkened room, and try to give yourself some time before bed (and move that TV out of the bedroom!).

These were big helpers to me when I first found out this info!
:flowerforyou:

It was meant as a helping aid, obviously everyone is different, if I exercise before bed, my legs go into overdrive and I fidget in bed, if I read before bed, I fall straight to sleep, as for computers - it depends what I'm doing on the computer as to whether it effects my sleep pattern or not. worst thing for me is, just getting off to sleep and being woken by a noise outside ! :mad: