Many Canadians are having difficulties falling asleep at night. Instead of sleeping and dreaming they roll around in their beds trying to fall asleep.
Is this YOU?
The end result, you’re not well rested come morning and you find yourself tired all day leading to stress and less performance on the job and/or at home.
Here is a list of 6-powerful tips that have helped many people achieve better sleep.
1) Room temperature: Keeping the temperature in your bedroom at 68° Fahrenheit or below is recommended. Too often an overheated bedroom is causing sleep problems. Scientific studies show that the body can better relax with temperatures at 68° or slightly below.
2) Reduce caffeine. A recent study showed that caffeine is not metabolized efficiently and fast enough at night. The effects of caffeine last much longer than most people expect. The result is difficulty falling asleep. Studies have shown better sleeping patterns if no more caffeine is consumed after 6.00 PM – or at a minimum – 4-hours before you go to bed.
3) Avoid alcohol. Alcohol will keep the body from reaching the deeper stages of sleep, where the body does most of its healing and resting. The result of drinking can be a very light sleep or difficulty falling asleep in general.
4) Beds are for sleeping. If you are used to watch TV or doing work on your computer while in bed, you may find it much harder to relax and to fall asleep. Both cause your brain to become active due to the blue light they emit. Remove your TV and electronics; do not work in bed or even have them in the bedroom. Sleep requires your brain to slowly shutdown and any distraction will cause sleeping problems.
5) Go to bed at around the same time every day. Don’t change your bedtime back and forth. Having a certain schedule developed (pretty much the same time every day) will be easier for you to fall asleep. A recurring schedule will help your body to get into a sleep pattern and make it easier to fall asleep. There is logic as to why our kids have set bed times, so why not place this logic upon ourselves.
6) Remove the alarm clock from your view – remove it from your bedside table. Starring at the time will only create the feeling that you have to sleep, but you are not. These worries will make things even worse. Losing the feeling for time by not seeing it and how long you have been awake has shown to improve healthy sleep.
I’d love to know if any of these tips have helped you, or are there tips you can offer other people that you can share.