Tips For Better Sleep
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Tips For Better Sleep

The demands of modern life push people to cut back on their sleep. An eight-hour sleep is what we all need, but who can afford to sleep that long if you know you have a lot of things to get done before you sleep and have to wake up early for work?

The demands of modern life push people to cut back on their sleep. An eight-hour sleep is what we all need, but who can afford to sleep that long if you know you have a lot of things to get done before you sleep and have to wake up early for work?

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Physical and emotional stress, insomnia, noise, and even the soft blue glow from a digital clock, cell phone or PDA on your bedside table makes it even harder for you to get some sleep.

Tip: Cover any blue displays near your bead if you can’t shut it off. Turn off your computer, TV, and other blue light producers because this will interfere with your sleep. Do it an hour before going to bed.

If you have trouble with sleeping, napping will make it worse. If you’d like to take a nap make it as brief as 20 minutes or less, and it is advisable to do it early in the day because if you take a nap later in the afternoon, you’ll find it harder to sleep at night.

Tip: If you find it hard to resist napping in the afternoon, drink a glass of ice cold water and go for a short walk.

There are people who habitually wake up in the wee hours of the night to glance at the clock. They start to worry about the few hours left before their busy day begins.

Tip: Prevent yourself from glancing at the clock once you wake up in the wee hours of the night. Think of sleep rather than thinking of what time it is. Let your alarm clock wake you at the right time and stop watching the clock.

Sometimes mild low back pain disrupts your sleep.

Tip: Place a pillow between the legs for better alignment of the hips. This reduces stress on the lower back and eases the pain at night.

We sometimes wake up with a stiff neck. This is because of the pillow we use. It’s either too flat or too fat.

Tip: Use pillows that’s just about the right size to support the neck. If you are a side sleeper, your nose should be aligned with the center of your body. Avoid stomach sleeping because this twists the neck. Just keep your neck neutral.

Allergies – itching, sniffing and sneezing causes fragmented sleep. Your mattress, over time, can be filled with allergy triggers like dust mite droppings, or molds.

Tip: Seal your pillows, mattress, and box springs with plastic or dust proof covers.

Do you ever experience going to sleep then waking up at about the same time at night? This may be is a routine your brain follows. Your body is already used to waking up at that same time every night.

Tip: Practice going to sleep earlier than usual, and when you find yourself waking up at the same time you would at night, tell yourself over and over “I’m so Sleepy”, and think of sleep. This routine will regulate your biological clock. Sooner or later you won’t find yourself waking up again in the wee hours of the night.

Coffee in the morning is good to keep you alert, but when you had too much of it during the day it could affect your sleep. Caffeine in coffee, even in small amounts may interfere with your sleep.

Tip: Cut your coffee intake. If possible, drink coffee in the morning and limit the number of cups to just 1 cup a day. Just enough to keep you alert in the morning.

Exercise has been proven to improve sleep quality, but do not do you workout routine near bedtime. The burst of energy from working out can keep you awake.

Tip: Do your workout 3 to 4 hours before you go to sleep. Doing yoga is better because it induce sleep.

Avoid eating a lot at night because the digestive system works slowly at that time and that makes it hard for us to get high-quality sleep.

Tip: Eat light and finish any snack at least 1 to 2 hours before going to bed.

To have a better relaxing sleep sometimes it’s good to listen to soft music before going to bed. It helps relax your mind and body. Follow these tips and you’ll find that your sleeping habits had improved over time.

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Comments (3)

This is an article I needed to read. I have both insomnia and sleep apnea. Lately I have been listening to the radio at a very low volume and seems to help. Excellent article. voted up

Excellent tips Alma.

Ranked #1 in Sleep

very good Alma