Health & Fitness
Got Sleep?
Tips to help folks obtain better sleep and overcome some sleep difficulties they may face on a nightly basis.
If you are one of the lucky folks that sleep peacefully every night, then spend this time reading about your village happenings or the local summer events that will be happening in the next few months.
But, if you have problems falling asleep, staying asleep, etc... perhaps some of these tips can help you join the wonderful awake and energetic folks noted above.
1- Limit your caffeine- it stimulates the brain and interferes with a good night's sleep. If you are having problems sleeping, limit the caffeine to 2 cups of coffee per day and have them before noon. Also, beware of caffeine containing sources such as soda's, chocalate, and even some medicines!
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2-Alcohol- Alcohol consumption can cause you to wake up at night and also gives you headaches. It also can increase the chance of sleep apnea as it will relax the upper airway and increase the chance of respiratory distress once asleep. It also fragments your sleep. Avoid alcohol within 4 to 6 hours of bedtime.
3- Regular exercise can help you sleep better. You will fall asleep faster and have a better quality of sleep if you exercise. Too little exercise may increase your difficulty in falling asleep.
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4- Good Sleep environment- remove all of the distratcions from your sleeping area such as television, laptops,cell phones, etc. The artifical light could be disturbing to your bodies normal cues that it is time for sleep. Instead of all these devices, establish a calm and regular routine such as a warm bath, or a quiet reading period with low light behind you.
5- Avoid long day time naps - Limit your naps to under 1 hour and do not nap late in the day or evening.
6- If you find your mind is racing with thoughts at bedtime IE. "can't turn off your brain", then write your concerns on a piece of paper. This helps to remove them and get them out of your system.
7- In order to sleep better, sometimes you need to get out of bed! Yes, that is correct.. if you go to bed, and are not able to fall asleep within 20 minutes or so, do not stay in bed- get up and try a quiet activity until you feel tired enough to fall asleep.
Hopefully, the above tips will allow you to fall into a refreshing and energizing sleep and then you will be able to fully enjoy the upcoming summer days and sleep filled nights.
Sleep Well.
