Tips For Better Sleep

[MajestyJo]

Tips For Better Sleep

Many people don't get a good night's sleep on a regular basis. Some have occasional sleepless nights. Sleeping well is not a luxury. It is a necessity.

Sleep deprivation impairs memory, reaction time and alertness. Tired people are less productive at work, less patient with others and less interactive in relationships. Sleep deprivation can be dangerous.

You don't have to use every tip on the list. What works for one person doesn't always work for another. Try one or two or a combination until you have enough quality sleep to feel alert and well rested.

Stick to a schedule, and don't sleep late on weekends. If you sleep late on Saturday and Sunday morning, you'll get Sunday night insomnia. Instead, go to bed and get up at about the same time every day.

Don't eat or drink a lot before bedtime. Eat a light dinner about 2 hours before sleeping. If you drink too much liquid before sleeping, you'll wake up repeatedly in the night for trips to the bathroom.

Avoid caffeine and nicotine. They are stimulants and keep you awake. Smokers experience withdrawal symptoms at night, and they have a harder time both falling asleep and waking up.

Exercise. If you're trying to sleep better, the best time to exercise is in the afternoon. Physical activity enhances the deep, refreshing stage of sleep.

A slightly cool room is ideal for sleeping. This mimics your internal temperature drop during sleep. If you tend to get cold, use blankets. Try sleeping in warmer nightclothes and wear socks. Studies show that warm hands and feet induce sleep quickly. If you overheat at night, wear light nightclothes and sleep under a single sheet. Use an air conditioner or fan to keep the room cool. Use a dehumidifier if you are bothered by moist air. Use a humidifier if you are bothered by dry air. Signs of dry air irritation include a sore throat, nosebleeds or a dry throat.

Sleep only at night. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps.

Keep it quiet. Silence is more conducive to sleep.

Go to bed when you are tired and turn out the lights. If you don't fall asleep in 15 minutes, get up and do something else. Go back to bed when you are tired. Do not agonize about falling asleep. The stress will only prevent sleep.

Taking a hot shower or bath before bed helps relax the tense muscles.

Don't rely on sleeping pills.


Author Unknown

Originally posted by Janbear on another site.

[MajestyJo]

At lot of these are good, not always doable and workable for me, with fibromyalgia. I can be up 20+ hours and other times, I am up 4 hours and can't stay awake.

A good thing for me was buying ear plugs. With fibromyalgia, I don't go into a lever 4 pattern and therefore, I don't have a deep sleep. The least little thing is often heard. With the ear plugs, I get a sounder sleep. I can hear my alarm, the fire alarm, the phone ring, but it keeps the noise down and it isn't so invasive.

I have learned over the years to lsiten to my body. Allow it to do what it needs to do. Having said that, it is my responsibility to give the body the exercise, food, and health care that it needs. It is important to be grounded, in the moment, and make healthy choices. What I eat is so important. I am not big on exercise, but I can still walk. Stretches are especially good.

I sleep with my heating pad wrapped in a towel. I can' stand extreme heat or cold. At one time, I couldn't stand blankets on my feet. Now they are numb from the diabetes, I no longer have that problem, but the numbness is another set of problems. They often hurt so bad I can't sleep. I have yet to figure out how they can be numb and not feel when I step on a piece of broken glass and have such extreme pain that I want to cry. I have a Dr. Scholls foot bath to use when I have the ability in my hands to fill it with water and carry it to my chair. I can always move it to my chair and fill it, it is the task of emptying it that is the problem. I just had a vision of knocking it over and having to mop up the water. My back and mops are not often of the same mind.

The biggest thing for me is acceptance. Accept what is in the moment. If I can't sleep after 15-30 minutes, I get back up. Tossing and turning doesn't help. Sometimes I am over tired, the other night, I wanted to sleep and I couldn't. Even when I am yawning, my body hits the bed and has a mind of it's own.