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Hi, kids! Today's Tip is part two of a mega-tip about how to get a better night's sleep. I've deleted parts of the paragraphs below, but will put a link to the web site at the end for those of you who expressed interest in reading even more on this. As soon as I'm done posting, I'm going to bed to get some Zzzzzzzzzzs!
How to sleep better tip 3: Create a relaxing bedtime routine - If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply.
Turn off your television - Many people use the television to fall asleep or relax at the end of the day. Television actually stimulates the mind, rather than relaxing it.
Relaxing bedtime rituals to try Read a light, entertaining book or magazine Take a warm bath Listen to soft music Enjoy a light snack Do some easy stretches Wind down with a favorite hobby Listen to books on tape Make simple preparations for the next day
How to sleep better tip 4: Get stress and anxiety in check
If you can’t stop yourself from worrying, especially about things outside your control, you need to learn how to manage your thoughts. For example, you can learn to evaluate your worries to see if they’re truly realistic and learn to replace irrational fears with more productive thoughts.
If the stress of managing work, family, or school is keeping you awake, you need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night.
Relaxation techniques for better sleep -
Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include:
Deep breathing. Close your eyes—and try taking deep, slow breaths—making each breath even deeper than the last.
Progressive muscle relaxation. Starting at your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.
How to sleep better tip 5: Eat right and get regular exercise
Your daytime eating and exercise habits play a role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime.
Stay away from big meals at night.
Avoid alcohol before bed. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, so stay away from alcohol in the hours before bed.
Cut down on caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.
Avoid drinking too many liquids in the evening.
Quit smoking.
You’ll also sleep more deeply if you exercise regularly. You don’t have to be a star athlete to reap the benefits—as little as twenty to thirty minutes of daily activity helps. And you don’t need to do all thirty minutes in one session. You can break it up into five minutes here, ten minutes there, and still get the benefits. Try a brisk walk, a bicycle ride, or even gardening or housework.
Reading makes me sleep every time!!! Thanks for the long a$$ post Pam!!! ZZZZZzzzzzzzzzzzz
Ahahahahaha! Good one, Sweetie Pie! Tomorrow's Tip and the ones to follow will be brief - promise!
A few people DM'd me, though, very interested in the rest of the sleep tips from the web site. That's why the two lengthy Tips. Back to normal tomorrow.
The body is tired~it's shutting the brain down that's hard...
Yep, me too. My mind just races about all the stuff left undone. Being overtired really sucks.
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