Sleep: 10 Ways to Get a Good Nights Sleep.
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Insomnia aside, there are simple things anyone can do to ensure a good night’s sleep almost any night. Learning how to get a good night sleep might be a tough pill to swallow for some, but the reality is some very simple tricks and tips can help. A bit of discipline might be necessary to truly learn how to get a good night sleep, but the pay off can be big.
Sleep are you getting enough? For some people, enough is four to six hours. Other people just don’t feel right with less than eight hours. People need more or less sleep at different phases in their life. Women may need more or less sleep at different phases of the month.
The simplest way to tell if you’re getting enough is by noticing every morning - do you feel rested?
When the goal is to get a good night sleep on a regular basis, routine will be necessary. While this won’t always be possible, setting a basic schedule can really help with getting a good night sleep.
Do you wake up without an alarm clock and feel ready to get right out of bed and start your day?
Not getting enough sleep is one of the most direct ways that we self-sabotage our success and well-being.
The things to do on a regular basis to ensure a person masters the art of how to get a good night sleep include:
Scheduling: Whenever possible, set a bedtime and a wake time and stick with them. Too much deviation in either direction can put a person’s schedule off kilter and make sleep more difficult the next night. Learning how to get a good night sleep requires a little discipline on this end. Special occasions are one thing, but eight hours on most nights should be the goal.
When we are better rested we not only feel better, but are calmer, smarter, more rational, nicer to be around and we look better. Why wouldn’t we choose to have that every day??
- Set the Stage - turn off the computer and television at least one hour before you’d like to fall asleep, and turn on some music that you find relaxing. Test what your stereo system will do when the recording is finished does it SNAP! or does it wrrrr this will make a difference as youre drifting off. My CD player makes a very soft “wrrrr” noise (though I honestly can’t remember the last time I was still awake when the CD was over).
- Music without words - words can provoke and direct your thoughts more than instrumental music or pure vocal sounds.
- Music with natural “breaths” - music where the soloist takes natural pauses to breathe can help you to slow down your own breath - try flute, other wind instruments or voice (either with no words or words in a language you don’t understand).
- A good book - For bedtime reading, try to stay away from material that gets you thinking about things you deal with during the day. Magazines or stories that distract you from your own life may help you to drift into sleep.
- Imagery - If you find that your mind is racing when you are trying to sleep, picture a viewpoint where you’re traveling down a road. See your thoughts as signposts that you’re passing. Concentrate on letting them pass right by.
- Progressive muscle relxation - Imagine that a ball of light is traveling along your body, beginning at the top of your head, going down to the tips of your toes, and then coming up again. As it passes your muscles, they fill with light and relax.
- Take a nap - If your sleep has been interrupted or there’ve been unavoidable late nights, an afternoon nap can help you catch up. Experts advise that naps should be taken earlier in the afternoon, rather than later, and that we should keep them to 30 minutes or less. This will avoid disrupting your sleep at night.
- Lavender Bath - Take a hot bath and add a couple of drops of lavender oil. Lavender has naturally occurring relaxing properties.
- Chamomile Tea - Calms the nervous system and helps to promote restful sleep.
- Take 500 mg Calcium with 250 mg Magnesium at bedtime The calcium has a calming effect, and the magnesium works along with it.
Diet: It is hard to believe for some that learning how to get a good night sleep will involve diet changes, but it just might. People who eat right before bed tend to have problems falling asleep. Change food intake times to accommodate bedtime and the results for learning how to get a good night sleep can be amazing. Also, be certain to cut out caffeine and other similar items right before bed. The less food intake before turning in and the easier it will be for a person to learn how to get a good night sleep.
Exercise: Putting a little exercise into the mix on a daily basis can also help in teaching people how to get a good night sleep. A properly exercised body tends to be healthier, less stressed and perhaps even a little more tired than normal. When learning how to get a good night sleep is desired, exercise can be key.
Relaxation: Trying to go to bed when a person is excited and pumped up from the day can be impossible. Learning how to relax and unwind can often help on the journey to learn how to get a good night sleep. Deep breathing, yoga or just stretching out and closing one’s eyes to relax can help a ton on the road to learning how to get a good night sleep.
Learning how to get a good night sleep will likely involve a little discipline, but the fact is it can pay off with a healthier outlook on life. When routine is built into the mix, sleeping tends to come a little more naturally… [read more]
The advice and information in this article is not meant to replace medical advice. If you suspect you have a serious sleeping problem such as sleep apnea, or if you experience insomnia or extreme fatigue, please consult a healthcare professional.
Source: www.genuinecoaching.com
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