How to Get a Good Night's Sleep
I have had trouble sleeping for as long as I can remember. In fact, my mother recently commented that it was impossible getting me to sleep even as a young child. Going without sleep affects our concentration, decision making, our mood and our overall productivity. Long term sleep deprivation can also be detrimental to our well-being. Fortunately, there are a number of simple lifestyle changes you can make to ensure that insomnia doesn't leave you in a rut. Make sure you get outside in the sunlight every day, tire yourself out naturally with exercise, and don't consume caffeine before bed are just a few.We all know the need for a good night's rest and how terrible we can feel when we don't get one. At any given time lack of sleep impacts your concentration, decision making, and general productivity. It can also influence your mood; increasing the chance that you will be the company grump. The longer you go without sleep the greater the risk that it will have an effect on your wellbeing. I have experienced issues sleeping for as long as I can recall. In fact, my mother recently said that it was hopeless getting me to sleep even as a youngster. Here are some tips that I've applied during my own life to make certain that insomnia doesn't lead me straight in to a rut.
Reset your body clock
It is important to maintain a regular sleep schedule. Consider going to bed at the same time each night and getting out of bed at the same time every morning. I am not suggesting that you will be able to make this happen straight away since initially you won't be tired at your desired bed time. Do it gradually and go to bed earlier and earlier every day. Keep this pattern going over weekends whenever you can too. When you don't end up with sufficient sleep don't feel guilty about having a short nap to catch up just try not to nap too long (a quarter-hour should be sufficient) and try and do it as early in the afternoon as you can. If you can keep your schedule going long enough you might eventually wake up naturally without having to count on your noisy alarm.
Correct light exposure
Melatonin is a hormone manufactured in the brain that is in charge of regulating the natural sleep-wake cycle. The amount of Melatonin produced is governed by light exposure. Our brains should secrete more of the hormone in the evening, when it is dark, making us feel tired. Then throughout the day, when it is light, our brain should release less of the hormone making it possible for us to stay attentive. That is why if you are at work all day long, with no exposure to natural light, you may begin to feel sleepy. Make an effort to spend some time outdoors throughout the day. Before bed steer clear of bright lights. Switch off the television and laptop and don't use backlit equipment in bed either as this will probably stimulate the mind instead of relaxing it.
Take in the right meals at the correct time
Attempt to eat dinner earlier in the evening and avoid big or tough to digest meals. Make an effort to minimize your fluid intake as well, if you don't want to be getting out of bed regularly to go to the bathroom .. What you eat is equally as relevant as how much you eat. Clearly keep away from anything with caffeine several hours before going to sleep. Additionally, there are quite a few foods that can positively impact sleep such as chamomile tea, warm milk, and bananas.
Wear yourself out - naturally
When I was first having troubles sleeping I asked for help from a specialist hoping that he would basically load me up with sleeping pills. Instead he told me that most of the over-the-counter sleeping medication had negative unintended effects like feeling fatigued the next day. He also said that after a while I would establish a dependence which would make it really hard to sleep without assistance. He then asked how much physical exercise I did. It was obviously not enough. Try and get a good amount of physical exercise and the earlier in the day you do it the better. I now train first thing in the morning and by night fall I'm spent and all set for bed. On top of that I'm feeling a great deal stronger as well.
Clear your head
Tension and overthinking were other key factors that made it extremely hard for me to get to sleep. If you are the same then you need to learn to wind down. Attempt some deep breathing or even a little bit of gentle stretching before going to sleep. And if you are an over thinker just like me, keep a pencil and writing pad beside your bed, make a list of precisely what is on your mind and keeping you awake. By doing this you are able to take another look at it tomorrow with a clean mindset.
If all else fails know when you should see a professional. You may have a far more serious issue that needs attention should you suffer from any one of these symptoms: