Ways to get a Good Night Sleep

Do you toss and turn a lot at night? Good, sound sleep is very beneficial for your health and well-being. It can provide increased energy and productivity during the day. Good sleep can improve your mood and improve your heart and immune system. Many conditions cause difficulty sleeping. The following information explains reasons for the lack of sleep with recommendations to improve your sleep.

Talk to your physician: Your physician can assess you for the reasons you are not sleeping well, such as if it is due to snoring and the reason you are snoring. Your doctor may order tests to diagnose sleep difficulties, such as a sleep study to diagnose sleep apnea. Your doctor may review your medications and make changes to those meds that might cause insomnia.

Stop Snoring: Snoring can cause restless sleep. Snoring is a result of a blockage of the airway during sleep. The blockage can be from nasal congestion, enlarged tissues of the airway, and the tongue or mandible falling back into the airway. Snoring frequently is a symptom of obstructive sleep apnea (pauses in breathing due to blocked airway passages during sleep). The following are ways to help reduce snoring:
1. Clear nasal passages. Take a shower and use saline nose spray before going to bed. Take a nasal decongestant.

2. Reduce the size of the tissues that are blocking the airway. Lose weight. Surgery may be necessary, such as for enlarged tonsils.

3. Prevent the tongue or mandible from blocking the airway. Try sleeping on your side instead of your back. Use a dental appliance. These devices help to hold your tongue forward or to hold your mandible forward.

Have a Regular Sleep Schedule: It is best to go to bed and get up at the same time every day, whether it is the weekend, holiday, or your day off. Having a regular sleep schedule strengthens your body’s biological sleep-wake cycle, which promotes better sleep at night.

Exercise Regularly: Exercise promotes falling asleep faster and boosts deep sleep. Nevertheless, do not exercise within four hours of bedtime. Exercise energizes you, inhibiting sleep. However, when you cool down and rest, it initiates your brain to discharge sleep-inducing melatonin.

Stop Smoking: Nicotine is a stimulant, which can cause difficulty falling asleep. In addition, you could be having nicotine withdrawal symptoms during the night causing restless sleep. Furthermore, smoking frequently causes breathing disorders, which can interfere with sleep.

Limit alcohol and caffeine: Alcohol is sedating. It may help you fall asleep, but it decreases the quality of your sleep. Caffeine, on the other hand, is a stimulant. Caffeine (coffee, tea, soda, etc…) can prevent you from falling asleep and from going into deep sleep. Caffeine effects last up to eight hours so stop using caffeine about 1: 00pm – 2: 00pm.

Snack on Foods that Increase Serotonin Levels: About an hour before bedtime, eat a snack of carbohydrate with either calcium or a protein that contains the amino acid tryptophan. These ingredients cause an increase in serotonin levels, which help to keep us calm. Snacks may include:

1. A single piece of whole grain toast with a slice of cheese or turkey

2. A banana with peanut butter

3. A bowl of whole grain cereal and skim milk

4. Low-fat yogurt with fruit

Relax Before Bedtime: Have a bedtime ritual each night to tell your body it is time to relax and wind down. Suggestions for relaxing include taking a warm bath or shower, dimming the lights, listening to soothing music, or reading a book. Relaxation can promote better sleep by easing the change from wakefulness and drowsiness.

Sleep in a Comfortable, Calming Environment: The temperature, noise, and brightness of your sleeping area can make a big difference on how well you sleep. It is best to have your room cool, dark and quiet. Consider using a fan. Fans help circulate the air making it cooler and they have a pleasant light hum that may drown out other noises in your household. You might want to use room-darkening shades and earplugs. In addition, make sure your mattress, pillows, and bedding are comfortable.

As described above, there are many reasons that can cause sleepless nights. With these reasons, there are counter measures to improve your sleep. If insomnia continues to be a problem, it is crucial to talk to your physician.

Get a good night’s sleep people! :)

 

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Comments

  1. Getting enough sleep solves a lot of health issues and prevents plenty of health issues. Lots of people have no idea that adequate sleep promotes weight loss!

    Great post!
    Vidya Sury recently posted..Making Time to Smell the FlowersMy Profile

  2. This is a beautiful post, because there are so many tips that I can use so readily. I suffer from a snoring problem and have been working on the weight issue. I must try that shower before bed. Even the tip about having light cereal before bed sounds like a good one. Food appeals to me, as you can tell ;) Thank you very much, Corinne!
    Shailaja V recently posted..Maid of the Mist- Friday FictioneersMy Profile

  3. Yoga will also help! I need to start reading a good book before bed.
    Chai a Cup of Life recently posted..5 minute Ice CreamMy Profile

  4. Ice cream has calcium, right? So, according to this, I MUST eat ice cream before bedtime each night!
    Stephanie Faris recently posted..No Street ClothesMy Profile

  5. Some valuable tips there, Corinne! Especially the relaxation ritual before sleeping. Also, I find that in hot weather like ours, keeping the room comfortably cool is very important.
    Beloo Mehra recently posted..If Only I Could Go BackMy Profile

  6. I actually had this problem and it was diagnosed as sleep apnea….and the reason? I was told that my REM sleep which is supposed to be your time of deep sleep is not complete, and reason for that was, my little one waking me up every hour!!
    the little princess recently posted..Flowing like a river…My Profile

    • Oh dear. So what are you doing about it, Titli?
      Corinne Rodrigues recently posted..The Most Important Meals Of Their LivesMy Profile

      • I was dozing off the entire day, feeling quite giddy and drowsy and also suffered from short term memory loss, palpitations, inability to concentrate!! who would have thought loss of sleep can be so damaging!
        I was put on medication to keep me alert the entire day…. and told to change my routine, eat by 8pm, switch off all electronic appliances, including TV, mobile, etc after 8, no whatsapp, no FB,…. go to sleep by 9.30pm. since my hubby is on tour most days, it was impossible not to sleep next to the child, so during this summer vacation, i stayed with mom for a month, made him sleep next to my parents for the entire month, mom also helped me change his routine, so he would keep waking up al night….. this helped, because now, both of us are sleeping well and im off medication!!
        the little princess recently posted..Apron Strings..My Profile

  7. Great post Corinne. One thing I do if I am tossing and turning is Ho’opopono over and over and the next thing I know it is morning and I nave slept deeply
    Namaste
    Suzie♡
    Suzie Cheel recently posted..Do You Unleash Your Creativity On Your Business?My Profile

  8. Great advice, Corinne! Luckily, I don’t have difficulty falling asleep and, even if I wake in the middle of the night to use the restroom, I rarely have trouble falling back into those sweet dreams.
    Blessings!
    Martha Orlando recently posted..Crazy Sand!My Profile

  9. Quite a resourceful post. Most of the tips seem easy to adapt. I relate to the idea of sleeping and waking up at the same time everyday. That’s vital.
    To further customize it for myself, I need to add to it: getting away with the habit of checking my smartphone and watching the idiot box before I drift off to snooze land :)
    Vinodini Iyer recently posted..The Face Outside The WindowMy Profile

  10. those are wonderful tips.I agree ,it’s necessary to relax the body before sleeping,else one would end up tossing and turning till they finally feel sleepy.
    Rajlakshmi recently posted..Oh Vanity, What art thou!My Profile

  11. Fortunately for me, I’ve not had any serious sleep issues. I follow quite a few of the tips that you’ve described.
    Sleep deprivation is one of the causes of weight gain.
    Proactive Indian recently posted..No ‘Shehzade’ or ‘baba log’ among BJP Ministers!My Profile

  12. My husband sleeps as soon as he hits the bed while I keep tossing and turning! I read and it helps sometimes, but if the novel is too engrossing it keeps me up till late!
    I know what I’m going to try now…peanut butter n bread ;) yum…hope I can sleep then with a sinful smile on my face!
    Aditi recently posted..To Let GoMy Profile

  13. Not too long ago I made black curtains for my bedroom and layered curtains in all the bedrooms so that it is generally darker in the rooms. I have found it has helped to promote sleep and is so much nicer for naps during the day. Great informative post!
    Kathy Combs recently posted..I Will FollowMy Profile

  14. Yes nothing better than Snuggling up in bed and forgetting all the days worries. Going to do that now :)

  15. From one who has always had trouble sleeping and is always looking for something besides sleeping pills to help me get a good night’s sleep, your tips are spot on. Now that I’m retired and don’t have to get up to go to work, when I can’t go to sleep, I get out of bed and read until I get sleepy. But I don’t want to do that every night so I try to get off electronic devices by 8:00 and stay away from caffeine after 3:pm. That dark room, however achieved, is important. A sleep mask works when you have no control over the amount of light. Recently I was told to try melatonin + L-theanine. I think it helps.
    Dorothy Johnson recently posted..Memorial Day 2014My Profile

  16. There are days when I drift into the deep vortex the moment my head kisses my pillow, and there are days sleep seems a distant dream. Some nights are particularly difficult, especially if the little one keeps tossing and turning. Great tips ! I guess I should try some of them on those days when I’m afraid I won’t sleep well !
    Sreeja Praveen recently posted..Truth, as it is !My Profile

  17. Hahaha, can I add “remove children”? I’m thinking I won’t get a “good” night’s sleep for another few years or so. :)
    Loni Townsend recently posted..Feature Photo FridayMy Profile

  18. relaxing before falling asleep is very important or else one might feel tired after waking up in the morning …
    simple girl recently posted..A to Z reflections post….My Profile

  19. ah yes!! All the points make sense! I would also add – don’t go to bed angry. Its ok if the fight isn’t resolved. But, make peace with yourself and sleep!

    Perfect post Corinne esp for someone who values her sleep quite a bit! :D

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