Sleepless nights leaving you sleepy the next day? Your body needs sleep to recharge itself and have energy for the next day. And it’s not just how much sleep you’re getting but the quality of that sleep that counts. For example, REM or rapid eye movement is a stage of sleep that we enter after about one and a half hours into sleep time. This stage is necessary for restoring the body and it is the stage in which we dream. If this stage is interrupted it can cause a lack of energy the next day or trouble with concentration. If you have sleepless nights or insomnia leaving you worn out, here are some tips that can help.
Exercise for Sleeplessness
Get your vigorous exercise done early and avoid this type of exercise three to four hours before bedtime. Having a regular exercise routine can help you get a good night’s sleep, but done too close to bedtime gives you a surge of energy that is hard to come down from to get to sleep. Exercises that can be helpful for some people just before bed are the types like yoga and tai chi that are more gentle.
Changes in the Bedroom
If you have trouble sleeping it may be that you need to make a few changes in your sleeping environment. The blue light you get from electronics like the TV, computer, cell phone or even your digital clock emit waves that can interfere with the quality of sleep you get. Some people find that dimming the regular lights in the bedroom or even the whole house a few hours before you go to bed can give your body a gentle signal that it is time to start resting and prepare for sleep. Melatonin which is the hormone that helps you sleep is triggered by dimming lights. If you like to read in bed to help you relax before going to sleep use a lower watt bulb like a 15 watt. You can also prepare your body for sleep by setting up a routine that will send a signal that sleep time is near. Find a calming activity to do such as making that your meditation time or soaking in a warm tub. Make the activity something you can do each night to set it up as a routine that your body will start recognizing as a signal. If you are the type that goes to bed and all the worries of the day or what is to come starts nagging at you and keeping you awake, make part of your routine a journaling time. Write down all the worries and if you want to include possible solutions. This allows you to get them all out, put them aside, turn your mind off and get to sleep.
Napping during the day works for some people, but for others it can interfere with getting to sleep at night. If you fall into that category and really need a nap in the middle of the day, try going for 15 to 20 minutes for a power nap or just letting your body rest and rejuvenate without going into deep sleep. You can also try avoiding the nap altogether and go for a walk instead or drink some ice water. Then re-evaluate and see if you really still need that nap.
If you are a coffee drinker or take medications that have caffeine, try to avoid these in the second half of the day. Caffeine can not only keep you awake but impedes getting to the deep stages of sleep the body needs to really rejuvenate. It can take up to 8 hours for the caffeine effects to dissipate so avoid adding to your caffeine fix about 6 hours before bed if you think this could be the reason for your sleeplessness.
Taking the form of AFA bluegreen algae with the cell wall removed before bedtime helps some people relax their brain so they can get a good night’s sleep. Another supplement some find helpful by taking at night is bifidus or Bifidobacterium bifidum which is a type of beneficial bacteria found naturally in the intestines. This bifidus supplement has added bluegreen algae and the prebiotic inulin to noursish the bifidus. Bifidus is an important part of early childhood development, and strongly affects our self-esteem, confidence and sense of wholeness. Taking 2-4 bifidus capsules before bedtime can help with waking up rested and confident.
Sleep is a very important part of healthy living. Stop tossing and turning, counting sheep and having sleepless nights. Give some of these sleep tips a try and find out what works for you to get a good night’s sleep.
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