Sleep Tip #58: Meditate for Better Sleep

The stresses of the day can wreak havoc on your mind and body at night. Your mind may run wild, preventing you from sleeping even if you are exhausted. You may even toss and turn as you remember things that you may have forgotten to do or need to do the following day. A great way to prepare for bed is through a nice meditation session. If you haven't meditated before, it revolves around breathing exercises to help you relax mentally and physically. For a quick guide to meditating, refer here: http://www.howtomeditate.us/
The next time you can’t sleep, try meditating for a few minutes and release any stressful thoughts that may be keeping you awake. This will allow you to be at peace and get quality sleep!

Sleep Tip #57: Eat a Banana

It can be difficult to fall asleep when your tummy is rumbling, so a nighttime snack may be what you need to fall asleep! The problem is that many people will snack on foods that are high in sugar, fats and other ingredients that are both bad for your health and keep you awake. Next time you’re feeling hungry before bed, grab a banana. This fruit contains high amounts of the sleep inducing hormones melatonin and tryptophan. This quick little snack will help you snooze soundly!

Sleep Tip #56: Solve Problems in Your Sleep

Did you know that dreaming may be the answer to all of your problems? Researchers have found that people can actually solve problems in their sleep! Dreaming can help us figure out solutions to puzzles that we face during the day. Dreams give us an abstract viewpoint of different problems we may have to solve, and these "outside-the-box" thoughts may help to find the answer.

A study conducted had college students pick a specific problem to try to solve in their dreams. The students focused on the question every night before they fell asleep and by the end of the week, 50% had dreamed about the problem while 25% had solved the problem in their dreams. That's pretty amazing! So next time you need some help with problem-solving, try doing it while you sleep!

See this article from msnbc.com for more information.

Sleep Tip #55: How to Fix a Slightly Large Mattress Cover or Sheet

Is your mattress cover or bed sheet a tad bit too large for your bed? Bed sheets can become larger over time as the threads stretch from being used. If you’re not looking to whip out a sewing kit, simply place a blanket or comforter over your mattress before putting on the cover/sheet. This will increase the surface area that the sheet has to cover, creating a snugger fit. It will also add an extra layer of comfort to your mattress. Think of it as a homemade pillow top cover!

Sleep Tip #54: Soundproof Your Bedroom

Noises that come from inside and outside of the home may keep us awake at night or startle us out of our sleep. In order to make sure you get the soundest sleep possible, you can try to soundproof your bedroom. If it's the neighbors who live beneath you that are keeping you awake, it may be a good idea to add a layer of carpet to your bedroom floor. If it's outside noises that prevent you from dozing off, installing soundproof glass windows is a good solution. Soundproof windows work with your original window as a second layer of glass. The air cavity between the two windows is what helps to keep noise out. If neither of these methods work for you, invest in a white noise machine to get a good night's rest.

Sleep Tip #53: Get Up if You Wake Up

Have you ever woken up 10 minutes, 30 minutes, or even an hour before your alarm clock goes off and realized you're wide awake? Many times a person will fight this wakefulness and go back to bed until their alarm goes off. This however may cause you to feel drowsy and make getting out of bed harder. If you find yourself waking up before your alarm, embrace it! This is your natural circadian rhythm waking you up because it is morning. By getting up when your body naturally wakes you, you will feel more energized and have a much better start to your day!

Sleep Tip #52: Take Shifts When Your Children Can’t Sleep

When you are raising children with a partner, there is no need for both parents to get a bad night’s rest. In order to minimize the impacts of sleepless children, set up shifts for you and your partner. If you like to go to bed early and your partner stays up late, give them the late night shift and take the early morning one yourself. If you both tend to be night owls or early risers, split up the days of the week where one of you is on call for your children. This will allow both of you to equally get some quality sleep.

Sleep Tip #51: Keep Your Naps Short

Have you ever taken a nap only to wake up feeling groggy? If you’re trying to catch up on some sleep and you end up feeling even more tired, it means you took too long of a nap. Napping for more than 20-30 minutes will cause you to fall into a deeper sleep. Waking up during deep sleep makes it harder for people to shake sleepy feelings. If you do end up taking a long nap and feel worse when you wake up, you can try using some caffeine to get rid of grogginess. The best thing you can do is go outside and get some sunlight. Going for a short walk outside will help lift any sleepiness your nap may have caused you!

Sleep Tip #50: Don’t Go to Bed Angry

You should never go to sleep angry or if you have had a negative emotional response to an event. Research shows that sleep preserves or protects unpleasant emotional memories. While you sleep, your brain replays the day’s events and records bits of data including your emotional responses. When you are reminded of the event, your emotional response may be similar to your initial reaction. Typically, your mind will prevent you from falling asleep after such an event as a defense mechanism. The longer you are awake, the more information and thoughts will enter your mind and the less your brain will record from the traumatic experience.

Sleep Tip #49: Drink Cherry Juice for Longer Sleep

Many people drink a glass of warm milk to induce a sleepy feeling. While milk does contain small amounts of tryptophan, there may be a better nighttime beverage for you! Next time, try drinking a glass of cherry juice. Cherry juice contains melatonin, a hormone that induces sleep. According to a study, people who drink cherry juice regularly sleep more deeply and about 25 minutes longer than those who don't.

Sleep Tip #47 - Sleep Your Way to a Great Morning

We’ve all woken up on the wrong side of the bed, stubbed our toe as we drag ourselves out of bed and sluggishly begin to get ready for the day. We’ve all missed breakfast and forgotten our cellphone on our night stand. At some point, everyone has had a bad start to their morning. The key to having a great morning is by getting the proper amount and quality of sleep. By getting great sleep you will wake up refreshed, energized and your mind will be operational. Not getting proper sleep can lead to confusion in the morning, fatigue and minimal energy. So if you can’t seem to catch a break in the morning, it’s time to figure out why you aren’t sleeping well!

New Years Resolution Sleep Tip - Wake Up at the Same Time

Want to start leading a healthier life after the new year? The perfect New Year’s resolution should be waking up every day at a specific time. Whether it's a weekend or a weekday, putting your body on a wake schedule will not only lead to a more productive day, but it will help create a bed time. You may feel tired from not getting enough sleep the night before, which will help your body establish an earlier bed time. By sticking to this routine, you can adjust your sleep-wake cycle to match your new schedule. Getting the proper amount of quality sleep will greatly boost your health and attitude!

Sleep Tip #45: Make a Comfortable Sleep Environment for Your Baby This Holiday

If you are traveling to another destination with your baby this holiday season, it's important that they get good sleep. When staying over at a friend or relative's house, your child may feel uncomfortable because they are not familiar with their surroundings. If they are scared or confused, it may be hard for them to fall and stay asleep. In order to keep your baby feeling safe and secure, make sure you use sleep associations when putting them to bed. If you usually turn the lights off or read them a bedtime story before bedtime, continue to do so when you're away from home. Bring familiar toys, bedding or pillows to further ease them into a good night's sleep.

Sleep Tip #43: How to Sleep with Psoriasis - Wear Cotton to Bed

Psoriasis symptoms can irritate you throughout the night, keeping you awake and making you feel fatigued in the morning. In order to get a better night's sleep with these symptoms, it is a good idea to wear soft, cotton sleepwear to bed. Cotton will not rub against your psoriasis and cause irritation during your sleep. Wearing another type of fabric to bed may cause your skin to itch, which in turn will disrupt your sleep cycle. Choose cotton for a better night's rest.

Sleep Tip #30: Dealing With RLS

Many people suffer from RLS (Restless Leg Syndrome) and feel there may be no help in sight. One major impact on your symptoms may include a lifestyle change. Cutting back on caffeine and exercising more are some steps that you may need to take. Saying no to alcohol and cigarettes can make RLS symptoms worse and occur more frequently, so you may need to say “no” to these items. Weight loss and yoga may also help relieve some of the painful symptoms associated with RLS. If you find that some of these lifestyle changes have helped, please let us know in the comments!

Sleep Tip #28: Advice for the Side Sleeper

Sleeping on your side can reduce the chances you will snore during the night, a condition that can unknowingly decrease the quality of your sleep, if not wake you up entirely. But when it comes to sleeping on your side, sleeping on your right side is best advised. If you sleep on your left, your body puts extra strain and pressure on your heart, liver and other internal organs. This can possibly lead to health issues later on in life. To avoid any complications, sleeping on your right side is best.

Sleep Tip #24: Sleep With Your Mouth Closed

If you find yourself waking up thirsty and with a dry mouth, it may be caused by a sleep disorder. Often times when people breathe through their nose and the body senses it is not getting enough oxygen, a person may unconsciously open their mouth to breathe. This can lead to you waking up throughout the night, or perhaps lessening the quality of your sleep. Try to use nose strips to expand your nasal airway to ensure you are getting enough oxygen. If this does not help, you may want to consult your doctor.

Sleep Tip #21: Try Another Position

It is very common that a person will fall into a pattern during sleep. The position we sleep in is typically decided by which feels most comfortable. This however may be doing you more harm than good. If you still cannot sleep, try changing the angle or position in which you sleep. This could help open your throat for better air flow, could angle your head and neck for better support, and it may even help relax the body more. It is always a good idea to surprise your mind and body occasionally.

Sleep Tip #20: Keep a Sleep Journal

Many people face a variety of sleep problems each and every night. Sometimes, it comes to a point when people who suffer from sleep deprivation want to seek medical attention or start a new sleep routine. In order to better your sleep results, pinpoint your problem areas, or get a proper diagnosis from your doctor, start recording your sleep patterns in a journal. Be sure to include information such as the time you went to bed, how long it took to fall asleep, and the time you woke up. If you wake up during the night, record how long you stayed up and what caused you to awake, etc. It is also a good idea to record other lifestyle factors such as exercise, alcohol intake, nicotine intake, caffeine intake, and any medications that you use. 

Sleep Tip #19: Sleeping Pills are a Last Resort

If you haven’t taken a sleeping pill, congratulations, and do not start! Sleeping pills should be a last resort when all else fails. Not only can you become dependent on them in order to sleep, they can have side effects that hinder long term health. One of the most common side effects of sleeping pills is your morning mood. Even when you get the recommended amount of sleep, you most likely will wake up groggy and moody. This is due to the sleeping pill still influencing your body even as you wake up. It can take sometimes an entire day for the effects of the sleeping pills to wear off.