Good Night's Sleep

There is nothing that feels better than getting a good night's sleep, only for numerous Americans, that is easier said than done. The National Sleep Foundation reported, over 35 million Americans were suffering from a sleeping disorder, and 40% of Americans reported feeling fatigued throughout their day due to a lack of a good nights sleep. Driver  fatigue contributes to over 75,000 police reported crashes each year in the United States, which includes 1,400+ deaths. So getting a good nights sleep is critically important to our wellness, and it is frequently overlooked as increasing amounts of people are not getting a good nights sleep due to their active lives. Below we provide you with 14 simple free tips that will assist you in reversing this course, which will allow you to get a good nights sleep for once.

Follow a Sleep Schedule

Try to get to bed at the same time each night, and set you alarm at the same time each morning. Your body loves to have a schedule, so it is crucial to develop a solid sleeping schedule to make your body happy.

Turn Off the Television

Studies have shown that watching television or using the computer prior to bed can excite parts of your brain and this leads to a lower quality of sleep. So remember, no more television or checking the email right before bedtime.

No Caffeine, Alcohol, or Tobacco Before Bed

Avoid any of the above 2-4 hours before you hit the sack, since they hinder the amount of deep sleep you get each night. Having a cigarette or a couple of beers right before bed might be the reason that you feel fatigued the next day.

Exercise Helps You Sleep Better

Exercising in the morning or afternoon can have a great effect on your quality of sleep. It’s important to note that working out at night may not have the same effect though, so try and workout in the morning or afternoon if your schedule permits.

Avoid Big Meals Right Before Bedtime

Although some of you might be thinking that a full belly helps you get a good nigh'ts sleep, in many cases you are dead wrong! Avoid any big meals 2-3 hours before bed, and your body will sleep more soundly because it is not having to digest your meal.

Eat Healthy

Eating the right foods during the day won't only keep your energy high throughout the day, but it will also help you sleep more soundly at night. Try sticking to whole grains, bananas, potatoes, and other complex carbohydrate foods during the day. Remember not to eat these types of foods right before bedtime.

Use Your Bed for Sleeping Only

Do not use your bed as a place for watching television, eating, working, or playing with your kids. You want your body to associate your bed with sleep, so when you get into bed each night, your body knows that it is time bed and not playtime. Using your bed for different entertaining activities is still alright, but that is an entirely different article!

Take a Quick 20 minute Power Nap

Feeling tired during the day? Try taking a quick power nap. New studies have demonstrated that a quick snooze can regenerate you body and get your energy back up. Today, a few companies even have sleeping pods in the office for their employees to take power naps during the day, because they recognize the positive benefits of a power naps, which includes increased work efficiency.

Try Simple Meditation methods

There is nothing worse than laying in bed and not being able to sleep thanks to your brain still racing around from the active day you just had. Try a few simple meditation methods or breathing exercises that will have you focusing on the deep breathing, which is an important relaxation method, or try additional simple meditation methods that will get your mind off your active day, and put it in a more tranquil state.

Make a To Do List

Whenever you have an active lifestyle, and who does not these days, try putting some things down on paper, perhaps things you need to do the following day. This simple method will help put your mind at rest and do away with all of the worrying about things you've to do, or matters you did not accomplish during the day, so you will be able to fall asleep quicker and sleep a lot more soundly. I’ve tried this method, and it works well!

Turn Your Bedroom into a Sleeping Sanctuary

Metamorphosing your bedroom into a tranquil sanctuary will greatly increase your quality of sleep. You can attempt  aromatherapy to aid in calming your senses, or paint the room a serene color that assists in putting your body at ease after a long day at work. Another effective idea is to change out your sheets and comforter with a cushier, more comfortable set.

Try White Noise Devices

Employing a white noise device, such as a bedroom fan, can help you get a good nights sleep and wake up refreshed. Additional choices might include CDs with nature sounds, sound machines, a small water fountain, or anything that gives off a calm, peaceful sound that assists you in getting a good night's sleep.

Unwind Prior to Bedtime

It is crucial to relieve your body and mind from all of the day’s tensions and craziness. To get your body set up for sleep, try a warm bath, doing yoga, meditating, reading a book, or merely dim the lights and listen to a few soft songs from your favorite DVD. Anything that puts your mind at ease will aid you in getting a good night's sleep faster than you thought possible.

If You Can Not Sleep, Get Out of Bed!

Everyone has experienced those bothersome insomniac nights where you just can not seem to doze off. When you've one of those nights, do not just lay there and wait for yourself to doze off, because that will make you even more fidgety. If you do not doze off inside half-hour of going to sleep, get up and do something relaxing, such as reading a book or listening to some soft music with the lights off (just no television or computer!). Go back to bed when you start feeling tired.

Hope you are able to find at least one of these 14 sleeping tips useful. If none of these tips work for you, it might be time to look into anyone of these sleep aids. Sleeping disorders are very common and often treatable with medication such as Ambien, Lunesta, or all-natural melatonin supplements.