To get a good night sleep and feel better during the day, you will need to make lifestyle changes. It’s important that you wake up feeling refreshed each morning instead of fighting ongoing fatigue.
Build an environment that is sleep conducive. Make your room quiet and keep it at a cool temperature. Make sure that there aren’t any noise interruptions either. If you have a partner that snores, use ear plugs or white noise devices. Try blackout curtains to keep outside lights from awakening you early in the morning.
Both your mattress and pillows should increase your comfort level rather than take away from it. Make your bed supportive and use enough comfortable pillows that are free of allergens.
Only use the room that you sleep in for rest and relaxation. Prevent yourself from watching television or using your computer in the same location. By only using the room for sleep it will strengthen the association that your body has to it and it will adjust to relaxation quickly.
Avoid eating meals close to bedtime. Eat dinner two hours before attempting to fall asleep. Food and drinks can make it uncomfortable when you are trying to rest because the body naturally uses calories for energy. Don’t eat spicy foods either as it can lead to stomach discomforts during the night. If you are going to drink liquids in the evening, choose milk or non-caffeinated beverages.
Start a fitness routine. By getting enough exercise your body will want to sleep naturally.
It’s important that you don’t have any caffeine after a certain hour either (late afternoon.) Caffeine acts as a stimulant and it increases mental and physical alertness. For some people, it can affect the body for a total of 5 hours, which can keep you from falling asleep if you have it too late in the day.
Avoid nicotine late at night. It also acts as a stimulant. When people who smoke go to sleep they experience nicotine withdrawal symptoms, making it difficult to relax and awake in the morning. It’s also important that you don’t smoke in your bedroom.
Alcohol will disrupt the body’s ability to relax although many people assume that it is a sedative. It can cause awakenings during the night and increase the irritability you feel in the morning.
If you continue to experience sleeping problems, you may want to schedule an appointment with your doctor. If it is insomnia it could be the product of the medication that you are taking. If you continuously have sleeping problems or do so occasionally, consider how much caffeine you have on the days that you cannot sleep. Look at the quality of your rest when you get more exercise. There are also natural supplements, such as melatonin that induces sleep naturally. By visiting the doctor you can learn how to treat the problem. If you are stressed and adrenal rush is keeping your body from relaxing, it’s important that you see the doctor to treat the root of the problem.
Robert J Hudson is a chief writer for Good Morning Snore Solution, passionate nutritionist and personal trainer. Over the years he has shared his experience by writing for many large UK companys and different health and fitness magazines. Connect with him on Google+.