Learn To Cure Acid Reflux Within 2 Days!!!
Click Here
Heartburn Alcohol Withdrawal
10 Tips for Better Sleep
If you’re having trouble sleeping, change your sleep habits for a better night’s rest.
Feeling crabby lately? It could be you aren’t getting enough sleep. Work, household responsibilities and child care can make sleep difficult to come by. Factor in other unexpected challenges such as financial worries, layoffs, relationship issues or an illness, and quality sleep may be even more elusive.
You may not be able to control or eliminate all of the factors that interfere with your sleep, but you can create an environment and adopt habits that encourage a more restful night. Try these suggestions if you have trouble falling asleep or staying asleep:
• Go to bed and get up at about the same time every day, even on the weekends. Sticking to a schedule helps reinforce your body’s sleep-wake cycle and can help you fall asleep better at night.
• Don’t eat or drink large amounts before bedtime. Eat a light dinner about two hours before sleeping. If you’re prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the bathroom.
• Avoid nicotine, caffeine and alcohol in the evening. These are stimulants that can keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed is dangerous. Avoid caffeine for eight hours before your planned bedtime. Your body doesn’t store caffeine, but it takes many hours to eliminate the stimulant and its effects. And although often believed to be a sedative, alcohol actually disrupts sleep.
• Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. Don’t exercise within three hours of your bedtime, however. Exercising right before bed may make getting to sleep more difficult.
• Make your bedroom cool, dark, quiet and comfortable. Create a room that’s ideal for sleeping. Adjust the lighting, temperature, humidity and noise level to your preferences. Use blackout curtains, eye covers, earplugs, extra blankets, a fan, a humidifier or other devices to create an environment that suits your needs.
• Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to about a half-hour and make it during midafternoon. If you work nights, keep your window coverings closed so that sunlight, which adjusts the body’s internal clock, doesn’t interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking up, leave the window coverings open and let the sunlight help wake you up.
• Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that’s comfortable. If you share your bed, make sure there’s enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you.
• Start a relaxing bedtime routine. Do the same things each night to tell your body it’s time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness.
• Go to bed when you’re tired and turn out the lights. If you don’t fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you’re tired. Don’t agonize over falling asleep. The stress will only prevent sleep.
• Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications. He or she can make sure the pills won’t interact with your other medications or with an existing medical condition. Your doctor can also help you determine the best dosage. If you do take a sleep medication, reduce the dosage gradually when you want to quit, and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.
If you’re having problems sleeping more than three times a week for a month’s time, see your doctor. You could have a sleep disorder, such as obstructive sleep apnea or restless legs syndrome. Identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night’s sleep.
Tom Merrick
About the Author
Tom Merrick is both a Personal Trainer and Wellness Coach. After entering the fitness industry at a young age he has extensive knowledge and skills to help people achieve life changing results.
Tom operates his business Exceed and Excel which performs personal training, group training, wellness coaching and corporate speaking.
Tom is extremely passionate about what he does and specializes in educating and helping people make better choices in today's busy society.
www.exceedandexcel.com.au
Eat Right For a Good Nights Sleep
One has to get good nights sleep before one faces the wild world outside the next day. Getting good nights sleep makes your day so much better and fruitful. But did you know that sleep is also important for your health?
People who have chronic sleep loss are also at a higher risk of being obese or having heart disease. If you don't get enough sleep at night, you might rely on caffeine to keep you awake through the day. Enjoying a cup or two of coffee in the morning is fine, but if you're drinking a whole pot of coffee, especially in the afternoon it is time to cut back. Too much caffeine makes you jittery and if you consume it later in the day, the caffeine makes it more difficult to sleep at nigh. It can become a vicious circle. You can use caffeine to perk up, but then you can't sleep, so the next day you use more caffeine and lose sleep again at nigh. And so it goes. Quitting the caffeine habit isn't easy. Many people suffer from withdrawal symptoms such as headache, drowsiness, flu like feelings, irritability and lack of concentration when they give up caffeine. You can avoid these symptoms by gradually withdrawing. Try blending decaffeinated coffee with regular coffee and increase the amount of decaffeinated coffee over a few weeks time
The link between your diet and good sleep doesn't end there. There are several other ways to choose food to sleep better.
Avoid spicy or heavy food. Or any food you know may cause heartburn, making it difficult for you to sleep at nigh.
Don't drink too much alcohol. Although alcohol may make you drowsy, over consumption of hard drinks may cause a restless and uncomfortable nigh.
Eat cherries. Not only are they rich in vitamins, cherries contain melatonin, a substance found in the human body that helps regulate sleep. Eating fresh or dried cherries before you go to bed at nigh may help you sleep better
Enjoy a light bedtime snack. Choose carbohydrates and diary products, like a small bowl of whole grain cereal and non-fat milk. Carbohydrates make it easier to fall asleep.
Avoid eating excessive fats. People who eat large amounts of fat make also have more difficulty sleeping. Be sure to get enough omega 3 fatty acids each day
Just to conclude people who don't get enough sleep tend to overeat by adding extra sugary and carbohydrates rich snacks to their diets. All the extra calories from the snacking can lead to obesity, so not only do the foods you eat affect your sleep, but the amount of sleep you get also affects the foods you choose to eat.
About the Author
Chris Ryan is a Weight Loss and Exercise enthusiast who has done extensive research on finding the products which help you Lose Weight Really Fast
Chris also blogs at Super Weight Loss Plans
