To feel your absolute best throughout the day, you must sleep better at night. Unfortunately, there’s no magic wand that you can wave around to make this happen automatically. However, there are definitely some easy steps you can take to help you sleep better at night. If you’d like to sleep better at night, here are a few things that will get you started on the road to good sleep.
First, avoid taking in large amounts of caffeine during the course of the day. When it comes to sleeping, most people say they want more bedtime and less waking up. Caffeine is often viewed as a necessary evil in this equation. If you must continue with your soft drinks or coffee, make sure that you have your last dose at least 8 hours before bed-time. Even if it’s just tea or coffee, drinking too much caffeine before bedtime can cause you to wake up in the middle of the night or in the early morning hours and have a hard time getting back to sleep.
Second, if you’re experiencing any type of sleep problems, such as insomnia, don’t delay getting treatment. If you wait until you have symptoms of sleep problems to take action, you may not be able to improve your sleep better and you may risk even facing more serious sleep problems. Also,
Third, make sure you visit your healthcare provider regularly. Many people experience various types of health problems over the course of the year. For instance, those who suffer from allergies may experience hay fever or other symptoms. While some people may have back pain, an untreated infection can lead to upper respiratory discomfort, sinusitis, or bronchitis. If you’ve never experienced back pain, visit your healthcare provider for a proper diagnosis. Your healthcare provider can help you find the best ways to sleep better at night, reduce your risk for developing more serious health conditions, and help you deal with any sleep apnea you may be experiencing.
Fourth, create an environment that is conductive for sleep. This means controlling for temperature, light, sound and other disturbances. It may even mean sleeping away from your significant other if that partner disturbs your sleep with snoring, restlessness, or even a much different sleep/wake schedule. To a large extent both light and sound can be regulated through the use of heavy black-out curtains. As a side benefit black-out curtains might even help you save on your energy costs by reducing heat loss or heat gain through your windows. And, if you happen to live in a state like Texas that doesn’t restrict your power to chose your utility provider, you might save even more.
Fifth, check for Sleep Apnea. Sleep apnea in adults is often related to weak soft tissue of the tongue and throat. When the airway is blocked during sleep, it narrows, causing a loud snort or gasp, which can cause you to awaken. The most common symptoms of sleep apnea include snoring, daytime sleepiness, morning headache, dry mouth, morning drowsiness, sore throat, decreased concentration, poor memory, frequent urination, increased stress and tension, fatigue, decreased sexual drive, and high blood pressure. Some people do not experience these symptoms, but are diagnosed because they still have interrupted sleep. There are other people who have the condition and never experience any of these symptoms. In addition to these signs, the brain activity is also altered, causing high levels of blood pressure when the person sleeps. This high blood pressure can eventually lead to heart failure or cardiac arrest. Sleep apnea can be easily diagnosed by your doctor. They will give you a take-home test that monitors your breathing patterns, and blood oxygen levels throughout the night. If you are suffering from sleep apnea, there are proven treatments that will get you back to a normal sleep pattern.
Finally, keep stress out of the bedroom. Stressful events including the death of a loved one, divorce, the loss of a job, or financial problems can all contribute to sleep disorders. They may also cause you to be more tired throughout the day.
If you are currently experiencing difficulties falling asleep or staying asleep, and the above tips don’t help, talk to your doctor about supplement such as melatonin, relaxation herbs such as lavender, chamomile, or valerian. If all else fails your doctor may be able to prescribe a medication for your condition.
If you have already faced sleep problems and you know that you’re prone to having them again, don’t procrastinate. Get treatment right away. The sooner you get started, the better your chances for a healthier sleep quality and better night of rest.