How to sleep Better

Are you always tired?

Aging alone, does not cause sleeping problems. Sleep hygiene, which refers to habits and lifestyle choices also has an affect on how you sleep. By improving sleep hygiene, you can improve the quality of your sleep.

Try these how to sleep better tips:

  • Sleep schedule - Go to sleep and wake up at the same time every day. If you find yourself getting tired way before your bedtime, find something to do that's not too stimulating. Do some gentle stretching, have a light snack, or take a short walk.
  • Avoid napping - or keep it to a minimum (20-30 minutes) and do it early in the day
  • Earplugs – If your partner snores or other noises tend to wake you, use ear plugs.
  • Invest in a white noise machine.

A white noise machine is a device that produces pleasant, relaxing sounds such as a rushing waterfall or wind blowing through trees, that sooth, and mask unwanted sounds.

For white noise machines and other sleeping aids see:

  • A good mattress – Invest in a good mattress, one that is comfortable and gives your body the support it needs. If your mattress is over 10 years old, it's time to replace it.
  • A good pillow – Just like a mattress supports your back a pillow must properly support your neck.
  • Create a calming atmosphere for sleep - Remove the TV, computer and exercise equipment. Invest in new linens. Keep the bedroom at a comfortable temperature. Install a ceiling fan if you live in a warm climate. Make bedtime something you'll look forward to.
  • Eating habits – Heavy or spicy meals should be eaten at least 4 hours prior to bedtime. If you feel hungry prior to going to sleep, keep the portion small and light. A banana, small apple, unbuttered popcorn, or yogurt, are possible options.
  • Avoid beverages with caffeine late in the day - If you want something warm in the evening, drink herb teas (green tea as well as black tea also have caffeine) that calm and relax such as chamomile tea.
  • Limit liquids to a minimum an hour before sleep.
  • Avoid alcohol before sleep - It might make you sleepy but it tends to disrupt sleep.
  • Exercise regularly and do it early in the day - While it promotes good sleep, it can be stimulating.
  • Have sex - During orgasm, the hormone oxytocin is released. Oxytocin calms nerves and promotes sleep.
  • Listen to soft relaxing music.
  • Make a to-do list and get it off your mind.
  • Read a book, but not a suspense novel.
  • Take a warm bath.
  • Empty your bladder just before getting in bed.
  • Practice relaxing exercises

Try this breathing exercise:

  1. Exhale completely through your mouth.
  2. Inhale through your nose, for the count of 6.
  3. Hold your breath and count to 4.
  4. Exhale through your mouth counting to 8.
  5. Repeat steps 2-4, five to ten times or until you begin to feel relaxed and drowsy.

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