9 Ways to Sleep Better Every Night

Hello, sweet dreams. Learn how to get to sleep better the all-natural way 

 

slumber results in increased energy and productivity, improved heart and immune system health, a better mood, even a longer life. And hey, you just feel so much better after a satisfying 8 hours of rest. But chances are, you’re not getting that. “Sleep issues are epidemic among women today,” says Michael Breus, PhD, clinical psychologist and author of The Sleep Doctor’s Diet Plan. If sleep is still elusive, try these 9 natural ideas to find the sleep formula that works best for you.

 

1. Set a sleep schedule. 

If you do only one thing to improve your sleep, go to bed at the same time every night and get up at the same time every morning—even on weekends. 

 

2. Keep a sleep diary.

To help you understand how your habits affect your rest, track your sleep and other activities every day for at least 2 weeks. Write down not only what’s obviously sleep related, but also what you ate and what exercise you got. Comparing your activities with your sleep patterns can show you where to make changes. 

 

3. Stop smoking.

Nicotine is a stimulant, so it prevents you from falling asleep. Don’t worry that quitting will keep you up nights: That effect passes in about 3 nights, says Lisa Shives, MD, founder of Northshore Sleep Medicine in Evanston, Illinois.

 

4. Review your medications.

Beta-blockers (for high blood pressure) may cause insomnia; so can SSRIs (antidepressants including Prozac and Zoloft). Write down every drug and supplement you take and ask your doctor if they can affect your sleep.

 

5. Exercise, but not within 4 hours of bedtime.

Working out—especially cardio exercise—improves the length and quality of your sleep, says Shives. But 30 minutes of vigorous aerobic exercise keeps your body temperature elevated for about 4 hours, inhibiting sleep. 

 

6. Cut caffeine after 2 p.m. 

Caffeine stays in your system for about 8 hours, so if you have a cappuccino after dinner, at bedtime it’ll either prevent your brain from entering deep sleep or stop you from sleeping altogether.

 

7. Don’t drink before bed. 

A few hours after drinking, alcohol levels in your blood start to drop, which signals your body to wake up. It takes the average person about an hour to metabolize one drink, so if you have two glasses of wine with dinner, finish your last sip at least 2 hours before bed.

 

8. Snack on cheese and crackers. 

The ideal nighttime nosh combines carbohydrates and either calcium or a protein that contains the amino acid tryptophan. Snack about an hour before bed, so that the amino acids have time to reach your brain. 

 

9. Stay cool. 

Experts recommend sleeping in a room that’s between 65° and 75°F, which is a good guideline. Pay attention to how you feel in bed: Slipping between cool sheets helps trigger a drop in your body temperature. That shift induces melatonin production, which makes you drowsy.

sources: http://discover.rodales.com/health-and-fitness/help-me-sleep-at-night?cid=synd_Yahoo_Health_HowToPreventMemoryLoss_Slideshow_9WaystoSleepBetterEveryNight

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