Health, Weight Loss & Diet Plans General Blog: 10 Tips for the Best Sleep Ever

<div dir="ltr" style="text-align: left;" trbidi="on">
<header><img alt="Best Sleep Ever" class="attachment-slider size-slider wp-post-image" height="245" src="http://banmeauto.com/wp-content/uploads/2014/02/Best-Sleep-Ever-520x245.jpg" title="" width="520" />      </header>
                        
      <br />
<div class="post-single-content box mark-links">
             Experts say many people unknowingly establish “bad sleep
 habits” as part of their daily routine…and some of these practices 
could be keeping sleep away. A lot of things can come between you and a 
good night’s sleep. You can, however, start establishing better habits 
so you can consistently get quality sleep.<br />

<h3>
1. Find your sleep number</h3>
First, figure out how many hours of sleep a night will make you feel 
rested in the morning. You know you’re getting enough sleep if you don’t
 feel sleepy during the day. Most adults need about 7 to 8 hours of 
sleep each night.<br />

<h3>
2. Don’t try to make it up</h3>
If you aren’t getting enough sleep, you can’t “make it up” by 
sleeping late on the weekends, for instance. Once it’s gone, it’s gone. 
Sleeping longer on certain nights or frequent napping will only inhibit 
your ability to get a good night’s rest the following night. By trying 
to make up sleep, you are sabotaging your chances of consistently 
getting a good night’s sleep.<br />

</div>
<br />

<h3>
3. Get on a schedule…and stick to it</h3>
Staying up later on the weekends is equally as damaging as trying to 
make up sleep on the weekends. Our bodies need a schedule…a consistent 
routine. Try to go to bed and get up at about the same time every day, 
allowing for the amount of rest you calculated, even on weekends. If 
your bedtime is 10 p.m. during the week, stick to that same time on the 
weekends.<br />

<h3>
4. Get your parent on a schedule…and stick to it</h3>
Just like your body needs a routine, so does your elderly parent’s. 
Set a schedule that you can stay close to every day. We set a routine 
and schedule for our kids as they were growing up, so try to do the same
 for elders. For kids and elders, a routine is comforting, predictable 
and encourages feelings of safety and relaxation. Make breakfast at 
about the same time every day. Schedule dinner, bath time, a relaxing 
pre-bed activity and bedtime for the same time every day.<br />

<h3>
5. Don’t misuse your bed</h3>
Use your bed for two purposes only: sleep and sex. If you continually
 use the bed for activities that are not conducive to sleep, like 
reading, watching television or eating, you may be tempted to pick up a 
book or reach for the remote when you should be settling down for sleep.<br />

<h3>
6. Turn off your mind</h3>
Worrying and constant stress are often the culprit of a sleepless 
night. Sometimes, your thoughts race and it seems impossible to “turn 
off your mind” long enough to fall asleep. Relaxation techniques, 
practiced on a regular basis, can help. Get in the habit of relaxing 
before you head to bed. Some techniques to try: a hot bath, gentle 
music, meditation or prayer.<br />

<h3>
7. Create a comfortable environment</h3>
Being comfortable is a key to good sleep. Light, interruptions and 
sound can interfere with slumber. Keep your bedroom dark during sleeping
 hours (room darkening curtains work wonder.) Reduce noise levels as 
much as possible. If traffic or noisy neighbors are a problem, to cancel
 out distracting and jarring sounds, try a bedtime alarm that has “white
 noise’ settings: waves, rain, bird sounds or whatever background noise 
you find soothing. Sound Machines allow you to ease into sleep with 
white noise. Keep your room at a temperature that’s not too hot, and not
 too cold. Get a comfortable mattress and bedding. (Soundproofing for a 
Better Night’s Sleep)<br />

<h3>
8. Avoid caffeine</h3>
Coffee, soft drinks, tea and anything with caffeine should be avoided
 from the late afternoon on through bedtime. Caffeine may be a great 
energy booster for you during the day, but in the evening, it can keep 
you awake or make your sleep restless.<br />

<h3>
9. Cut out alcohol and nicotine</h3>
A glass of wine may make you sleepy and help you get to sleep faster,
 but alcohol often wakes you up after a only a couple of hours of sleep.
 The same goes for smoking. Though smokers often feel like it calms them
 down, nicotine is a stimulant.<br />

<h3>
10. Don’t eat or drink before bedtime</h3>
Our bodies use drinks and food as sources of energy, so consuming 
them when you should be winding down for the night can interrupt sleep. 
In particular, spicy foods, tomato products and high-sugar snacks are 
known to cause sleep problems.</div>
</div>

10 Tips for the Best Sleep Ever

Experts say many people unknowingly establish “bad sleep habits” as part of their dai...