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 #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 #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 #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 #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 #34: Wake Up During the Night? Don’t Turn on the Light!

It is part of nature that we sometimes wake up in the middle of the night with the need for the restroom. Fighting it will cause pain and not let you sleep, so most of us give in to the urge. One mistake many people make is by turning on their room light or bedside lamp. Turning on such a bright light will abruptly force your eyes to begin adjusting to the intense brightness, often times tricking your brain into believing it is time to wake up. When this happens it may be increasingly harder to fall back asleep, as your body prepares to begin daily activities. It is recommended to use a nightlight or flashlight when you wake up at night so you do not trigger your brain into believing it is morning. This will make much easier to doze off again once back in bed.

Sleep Tip #31 - Use Alarm and Light to Wake Up

Getting into a solid wake routine can be difficult, especially when the days begin to get shorter. Waking up when it is dark can be hard, and the snooze button may become your best friend. Here is a way to kick that habit and begin your day on the right foot...
Go to a local hardware store and purchase a plug-in timer for around $10. Then, plug a lamp or bright light into the timer and set the timer to turn on the light when your alarm clock is set to go off. Move your alarm clock across your room so you are less likely to hit the snooze button. The combination of the alarm further away from your bed and the room being lit will help signal to your brain that it is morning, and it’s time to start your day.

Sleep Tip #29: Clean Your Room

Have you ever entered your room when it’s a mess and you start to stress about cleaning it? Many people do not enter their bedroom until after work or in the evening when preparing for bed. Having to clean your room before bedtime can stimulate your mind and prevent you from falling asleep. If you decide to clean your room the following day, you may unknowingly stimulate the brain as you try to fit cleaning the room into your hectic schedule. By keeping your room tidy, you can avoid the stress that comes along with organizing and cleaning.

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 #27: Power Nap

We have all been there. The day is dragging on, and lunchtime can’t come soon enough. If the coffee isn’t cutting it and you are exhausted, a power nap might be just what you need. Work can be hard and exhausting, so if you feel as if you are slowing down, lay down for a quick 15 to 20 minute nap. This will help energize you, allow you to focus and be more productive than when you’re falling asleep. Do not make this a daily routine as it may cut into your nighttime sleep, but a quick nap every now and then will boost your morale.

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 #18: Aromatherapy

Anyone you ask can attribute stress to the reasoning that they sometimes cannot sleep. The mind is a powerful tool, and when it is overworked, it has a hard time relaxing. Smell is a very powerful sense. Using aromatherapy candles and oils in your bedroom will help to ease the stress or tension while relaxing your mind and body in bed. Another great idea is to use these candles and oils during a warm bath. Allowing peace and quiet in a relaxing environment will help the mind wind down, and make it easier to forget the days stressors and fall asleep.

Sleep Tip #15: Ambient Noise to Relax the Mind

It is hard to fall asleep if random noises take you by surprise. From sounds of a thunderstorm or a car horn to a neighbor shutting a car door, noises that are out of the ordinary can wake you from your sleep. Light ambient noise, like rain or the wind, can drown out noises that cause you to stay awake or wake you from your sleep. A white noise generator, or websites that allow you to play ambient noises such as ones found on FreeWhiteNoise.com, can help relax your mind and drown out any noises that may disturb you. Use this method to ease yourself into a deeper sleep.

Sleep Tip #10: Avoid Stimulants

Avoid coffee, soda, alcohol or anything that will stimulate your body before bed. Stimulants such as coffee or soda contain caffeine, which will speed up your heart rate, giving you increased level of energy. This will make it harder for you to fall asleep as your body wants to release the new found energy. Alcohol may relax you before bed, making it easier to fall asleep, but it is deceiving. Yes, you may fall asleep, but it may wake you up, needing to use the bathroom. It also keeps you from entering a deeper state of sleep, and you will more commonly wake up still sleepy.

Sleep Tip #9: No Technology Before Bed

Do not watch TV or use the computer before bed. The bright lights that are emitted from the television and computer screens can trick your mind into thinking it is supposed to be awake. The rays of light that continuously change in brightness and color on the screens can cause the brain to become more active then it should be while inducing sleep. The brain will begin to process the images you see on the screen, which will make it harder for the body to induce a state of drowsiness.

Sleep Tip #8: Don't Eat Before Bed

Eating before going to bed may cause a sleepless night. Some people cannot sleep on an empty stomach, so light snacking is allowed before bed. Eating a heavy meal however can cause you to wake at night. The body's metabolism, along with other major organs slow down at night because the body needs to relax as well. This slowing of the digestive system can cause a person to gain weight during sleep. Since you are laying down, it is more common that while digesting the food, acid reflux or indigestion may occur. You will wake up from the discomfort of indigestion, or you may have to go to the bathroom. It is advised to eat no more then 3 hours before bed.

Sleep Tip #4: Cooler Is Better

Lower the temperature a few degrees if you have trouble sleeping. It is has been studied and confirmed that a cooler room temperature will help promote sleep, as well as keep a person sleeping better. The natural reaction for the human body in preparation for bed time is to lower the core body temperature. If you are too cold, you will wake up just the same as if you are too hot. Finding a proper temperature to sleep, and sleep comfortably, may take some adjusting, but once found you may notice a deeper, more relaxed sleep.