10 Tips For Better Sleep Everynight
Posted on 28 September 2009
Sleep is a tricky subject; some people have no problems while others are dogged by insomnia and used to going days without a good nights rest. Here are some tips that should and could be implemented every night insuring you improve the quality of your sleep!
1- Dim the Lights - When you keep bright lights on in the evening your bodies natural production of Melatonin (them chemical which makes you sleepy) is blocked resulting in restlessness. Keep the lights off and use candles or dim the lights for the few hours before going to bed to guarantee a melatonin release.
2- Don’t Change Bedding Too Often - We get used to our sheets, pillows and blankets. If you change them too often it will take away from the familiar feeling you get when going to bed….
3- Try Chamomile Tea - This isn’t something for everyone but I find Chamomile and Rooibos tea hugely effective in calming a restless mind and sending me off to sleep….
4- Wind Down - You can’t expect to come home from work or from the gym and want to sleep instantly. Give yourself at least an hour to wind down. Have a hot shower, read a book or watch some relaxing TV but avoid the news (too much material mate to shock) which will stimulate you…
5- Eat Turkey - Having some turkey for dinner will help you relax as it is rich in an amino acid called Tryptophan which penetrated the blood brain barrier to relax and make you sleepy. Sounds mad but it really does work!
6- Meditation -- Its something obvious and I am sure you have all heard the benefits but starting meditation is one of the best things you can do. Simply focusing on your breath for 10-20 minutes each evening will ensure great sleep!
7- Deep Breathing - If you can learn to breath deeply many of your problems will be solved. I have found it to be the only way to successfully quiet the mind and sooth the nerves. 5-10 minutes is enough to get you going….
8- Have a Low GI Snack - Some are fine going to bed slightly hungry, others will find it hard initially…Don’t buy into the Conventional Wisdom of eating some bread or crackers before bed. A much smarter option would be some celery spread with crunchy peanut butter. Not only is it delicious it will keep you satisfied and nodding off to sleep in no time…
9- Evening Walks - These will help digest your evening meal and wind your system down. A good evening walk in a peaceful environment will also calm the mind plus cool off the body getting it ready for bed. If you have time take a brisk 10 minute stroll after dinner.
10- Heat - A hot bath or shower is a great way to get you in the right mode for sleep. It works by heating your body up allowing for a good flow of natural energy which is essential for relaxation, it will relax all the muscles in your head and neck which can be tense after a long day….. It is also a good idea to finish off with a cold rinse of your legs to cool down the body as ideally you want to be getting into bed slightly cold and allowing your own body heat to comfort you once under the sheets!
So hopefully you will find some of those useful in your attempt to find a peaceful nights rest, which can sometimes be difficult. You will find that good sleep brings a host of benefits in how you feel everyday including things like your energy levels, ability to handle stress and even digestion so it is really important you have a few tricks to deal with sleeplessness…..
Any tips readers have to share would be greatly appreciated as good sleep is a topic we can all chime in on!
17 comments so far
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Comment by Jess
28 September 2009
Good tips, I have one more…
Turn the TV off! My ex-boyfriend used to fall asleep with the TV on every night. I never felt like I was really fully asleep, with the constant noise in the background.
Hope this helps
-Jess
Comment by Hans Hageman
29 September 2009
Three-point focus and progressive relaxation have proven helpful for my teenage and employee insomniacs. In three-point focus, look at (or imagine, if too dark) the two corners facing you while you are laying down. The third point of focus is your heart. Focus on all three at the same time while breathing deeply (not fully).
In progressive relaxation, working from your feet to your head, tighten the muscles in one body part at a time, hold for two counts, and quickly release. Notice the difference in feelings, breathing, and thoughts. Work all the way up to your face. This will teach you to release any tension you are holding that you may not be aware of. Warning: let your bedroom partner know what you are up to.
@ Hans: Cool tip its something I like to use after a long day, progressively relaxing my body from toe to head. If anyone has an iPhone I would recommend this app as it gives you a guided total body relaxation…..(I am in no way affiliated just love the app)
Comment by Methuselah - Pay Now Live Later
29 September 2009
Chris – I think there are loads of foods that contain tryptophan – meat and dairy, mainly – did you single out Turkey because it’s particularly high amongst these groups? Fine by me – I love turkey…
@ Methuselah: It seems to be that most high protein foods are high in Tryptophan especially Turkey and Chicken and mostly in the white of the meat. Other things like Tuna and Beef also have good levels. All good Paleo sources of nutrition luckily and I suspect levels will be higher in high quality well reared animals….
Comment by Rafi Bar-Lev at Passionate Fitness
29 September 2009
Awesome tips Chris. I really need to make it a habit to give myself more “wind-down” time before going to sleep.
Cheers,
-Rafi
Comment by Shaun
29 September 2009
Great list there. But you forgot one of the easiest. That 3 letter word that man an woman do.
@ Shaun: Very true its hard wired into us and works superbly. Thanks for the reminder
Comment by Yavor
30 September 2009
Hers is something from me:
#11 – turn off any equipment in the room if possible. Without the hussing and buzzing of the electronics, the sounds of the night are revealed. It is not silence actually – and this calms me immensely.
Best,
Yavor
Comment by TJ
30 September 2009
I have a routine of showering and then watching TV in bed for a bit. When I decide its time to sleep, I set the timer for 10 minutes and close my eyes. There is something about hearing the TV go off that seems to send me to sleep almost immedietly (if I make it that long). My bet is its just the routine, but if I turn the TV off before closing my eyes I seem to have a hard time falling asleep.
Comment by Elliot Wilson
30 September 2009
Making sure any clocks are faced away from you while in bed can help – it stops you from getting anxious if you find you’ll still awake after an hour. Of course, this may not work if you are prone to sleeping in!
Comment by SpinDiva
1 October 2009
Great tips, yours and those added in the comments as well. Sleep is so important and so essential to healthy living. I want to sleep like my baby, that would be pretty sweet…12 hours a night
I’ll settle for 8. Thanks.
Comment by Chris
2 October 2009
I have to say great collection of tips so far. Really added value to the post as each of us seems to have developed smart new ways to relax and wind down to bed at night. Thanks for the contributions!
Comment by Tim
12 November 2009
Good tips! Sleep is so important, and is often overlooked.
While I totally agree with most of your points, I’d like to respectfully offer a slightly different opinion on points #2 and #8.
#2 Change Your Bed Sheets- on my site http://www.liveliketim.com I recommend changing bedsheets every week, and pillow cases at least twice a week. It’s amazing the amount of bacteria, makeup, dead skin, bed mites, etc. that live in those sheets. They cause allergies, acne, and other medical issues.
#8 Low GI Snack- great suggestion about carbs, but I would switch the food recommendation to something less fattening. Peanut butter takes a long time to digest and releases calories into your system while you sleep. We have a much lower need for calories during rest, and often the excess is turned into fat. A highly digestible whey or casein protein shake (20-30g is all you need) may be a better option. Protein acts as a building block for muscle and other tissue repair first, and is an energy source second. Protein has also been shown as a main factor in feelng satisfied after a meal. Much less of the protein will be turned into fat because it goes to body repair (which is what sleep if for), and it should curb your hunger as well.
I hope this helps, and thank you for starting the discussion! It’s great that people are taking sleep seriously
Have a wonderful night,
Tim
Comment by Neha
25 January 2010
You have really compiled a very helpful and comprehensive list. I can suggest only one addition that always works for me, and that is some soothing music, preferably instrumental, played very soft.