Learning To Sleep Like A Baby: Three Tips to Better Sleeping—Part 2 | best sleep

Sleep is an essential part of our everyday lives that matter more than most people realize. Although you may be able to sleep for 5 hours a night and feel prepared to start your day, chances are you have chronic sleep deprivation. A prolonged lack of quality seven to eight hours of sleep each night can contribute to a weakened immune system, lack of energy, decreased memory and concentration, and increased risk of automobile accident. Therefore, it is essential that you obtain the proper amount of sleep by finding a good sleep aid. These three sleeping tips and cures for insomnia are sure to help you increase the quality of sleep you obtain each night.

Read part 1 of this article here.

Three Tips for Better Sleeping:

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credit: chelseagirl

Peaceful

Reduce Stress:

If you are carrying around stress, anxiety, or anger you are sure to decrease your quality of sleep. Those that experience extreme stress tend to have issues falling asleep, staying asleep, and getting back to sleep once they wake up. Therefore, it is essential that you reduce the amount of stress in your life to get better sleep.

One thing that tends to cause a lot of stress is a lack of time management skills. Therefore it is essential that you prioritize, make a schedule, and be proactive about gaining control of your life. This can serve as a good sleep remedy. Reducing stress also requires you to change your frame of thought. Anytime you start to worry or stress out, immediately turn your attention to something calm, peaceful, and happy. If you are unable to develop stress management strategies yourself, it may be necessary for you to see a counselor to reduce the stress within your life.

You can also take steps to relax yourself before going to sleep. Practice deep breathing, muscle relaxation, and visualizations of peaceful places. When you lie down in bed make it a routine to put your thoughts onto something calming, like the beach. Anytime your thoughts start to stray, bring them back in and you should be asleep in no time.

Getting Back To Sleep:

One of the hardest things for those with sleeping problems is getting back to sleep. The most important thing it so remain calm and relaxed. First you should try to focus on peaceful, relaxing thoughts and visualizations as good sleep aids. If this does not work after fifteen to twenty minutes, get up and do a mindless activity such as drinking hot decaffeinated tea in dim lights. Make sure to avoid becoming stressed or anxious about your inability to get back to sleep, which in the end would only decrease your ability to get back to sleep quickly. If at all possible, avoid sleep medications, especially ones that can become addictive.

Change Your Diet

Proper sleeping habits are often directly related to diet and exercising. By monitoring your food intake, especially right before bedtime, you can drastically increase the quality of sleep you get each night. First and foremost, always avoid eating heavy within the two hours before you plan to head to bed. The earlier your dinner is in the evening, the better for your health and sleep quality. However, a very light snack before bedtime can actually promote better sleeping and serve as an effective sleep aid.  Foods that contain tryptophan, calcium, and carbohydrates may assist in calming down your brain before bedtime. For example, yogurt, bananas, and hot tea are great pre-bedtime snacks.


Along with eating too much before bedtime, substance abuse and poor eating habits in general can also affect your sleep. Make sure to avoid foods that are high in fat or cause heartburn. Drinking too much of any liquid before bedtime can disrupt your sleep by requiring you to get up multiple times throughout the night to go to the bathroom. Alcohol actually reduces your sleep quality, although it may temporarily help you get to sleep faster. Caffeine can actually affect your sleep for up to ten hours after consumption; therefore it is recommended that you only drink caffeinated drinks during the morning hours. Finally, smoking can drastically decrease your sleep habits as nicotine is a stimulant and many smokers also experience withdrawals throughout the night.

Obtaining proper sleep quality requires a combination of numerous things, including a healthy diet, exercise, sleep habits, and stress reduction techniques. By changing these aspects of your life, setting a peaceful bedtime routine, and finding good sleep remedies, your quality of sleep is sure to increase.

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