Getting A Good Night’s Sleep

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“There are several things you can do to establish a healthy sleeping routine.”

BIOVEA Sleep Products: Getting a good night’s sleep can make the difference between having a productive day and feeling sluggish all day long. Poor sleep can cause you to experience headaches, mild depression, aches and pains, and even more serious symptoms such as weight gain and heart issues.

It’s not easy to get to sleep just because it’s bedtime. Lying awake for a good portion of the night or waking a few hours into the night unable to return to sleep can cause you to feel sleep deprived and foggy. When it happens night after night, the problem can become more than just an annoyance.

Things to Avoid to Help Get a Good Night’s Sleep

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There are some things you just should not do before you retire. As temped as you may be to nap during the day, try to avoid it as it may prevent you from feeling tired at night. Don’t exercise within 4 hours of your bedtime. It stimulates your nerves and interferes with your sleep timing. Don’t watch television, read, or work in your bed. Never pay bills in bed. The bed should signify to your body that it is a place for sleep.

Certain foods and drinks tend to interrupt your sleep cycles and keep you from a normal sleep cycle. Save coffee, tea, and other caffeinated drinks for morning and afternoon. Alcohol, although it appears to make you relaxed and sleepy feeling, helps you to fall asleep, but causes you to awaken in the night. Nicotine in cigarettes inhibits your ability to sleep well.

Things You Can Do for a Good Night’s Sleep

Just as there are those things you should avoid, there are several things you can do to establish a routine and get your body adjusted to sleep all night. Take a hot bath an hour and a half before bed. It will raise, then lower, your body temperature. Lowered body temperature helps you to sleep. Keep your bedroom cool and pile on the blankets. Wear a set of earplugs if you are noise sensitive. White noise tapes or machines work well, too.

Have a light snack before you go to bed. Don’t eat heavy foods, but a glass of warm milk, dairy products, or turkey contain a substance that will help you sleep. Trying to sleep when you are hungry could keep you awake.

In the morning, get up and go outside for 15 minutes to help set your body clock. Sun is a natural signal that your biological clock will respond to. Another helpful suggestion is to explore the herbal remedies for difficulty in sleeping. Melatonin and St. John’s Wort are two possibilities, but consult with your health care professional for advice.

As temped as you may be to nap during the day, try to avoid it as it may prevent you from feeling tired at night

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