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<\/a><\/p>\nBut, at 25 years old, my daughter doesn\u2019t want to change her lifestyle just yet.\u00a0 So Miss Sleepy-head she will remain.\u00a0 However, you might want to hear these hints I told her, so here we go:<\/p>\n
1. Keep a regular sleep cycle.\u00a0 Many people\u2019s sleep cycles vary from day to day and from weekday to weekend.\u00a0 That\u2019s not really a good thing! Experts also say that even if you cannot fall asleep at an exact time, you should at least go to bed and turn out the lights at the same time each night.<\/p>\n
2. Create an ideal sleep space.\u00a0 Careful consideration should be given to the following factors:<\/p>\n
- \n
- Darkness<\/li>\n
- Cool room temperature,<\/li>\n
- Minimal noise<\/li>\n
- No distraction (e.g., pets on the bed)<\/li>\n
- The most comfortable sleep surface you can obtain.\u00a0 (Something to consider \u2013 many mattress companies promote their products as a way to not only increase sleep, but to decrease chronic pain.\u00a0 While this may work for some people, chronic pain can be caused by many things, from differences in leg length magnified by the aging process to poor posture and poor workplace ergonomics.\u00a0 The best mattress in the world and the highest thread count sheets won\u2019t help these problems.)<\/li>\n
- Also, you might wish not to keep your alarm clock close to your head as some research studies reveal an impact on health with regard to electromagnetic energy fields.\u00a0 The same goes for electric blankets.<\/li>\n<\/ul>\n
3. Get out and exercise!\u00a0 Sleep experts and exercise physiologists both agree that physical exercise, primarily cardiovascular exercise, promotes quality sleep.<\/p>\n
4.\u00a0Decrease your caffeine consumption.\u00a0 Caffeine stimulates the stress response in our bodies.\u00a0 You don\u2019t want this in the evening hours before you go to bed.\u00a0 Consider drinking caffeinated beverages only up to 4pm, giving your body a good 3 to 4 hours to detox from this stimulant.\u00a0 Here\u2019s why:\u00a0 the body takes up to 8 hours to metabolize caffeine\u2019s effect on the body.<\/p>\n
5. Meditate.\u00a0 The purpose of meditation is to make your mind calm and peaceful. By training in meditation, you can create an inner space and clarity that enables you to control your mind regardless of the external circumstances.<\/p>\n
6. Move the TV and computer out of the bedroom.\u00a0 The electro-magnetic field they emit (even when turned off) stimulates your brain and affects your sleep.<\/p>\n
7. Stop using your cell phone after 8:00 p.m.\u00a0 Your phone emits microwaves (not the same kind you cook with). Those microwaves affect a hormone in your brain that is needed to induce sleep.<\/p>\n
8. Avoid alcohol and nicotine.\u00a0 These are considered stimulants in regards to sleep and that sleep hormone I mentioned already.<\/p>\n
9. Clear your late night mind.\u00a0 Write down the thoughts that are stealing your attention.\u00a0 Another suggestion is to write down your plans for the next day before you climb into bed so that your time in bed is for sleep, not organizing.<\/p>\n
10. Avoid eating before bed.\u00a0 With diminished evening light, the body metabolism begins to slow down, including a slight decrease in body temperature \u2013 a factor necessary for quality sleep.<\/p>\n
Eating right before bed not only throws off the body\u2019s internal clock, the digestion process requires energy and this energy creates body heat, rather than decreasing it.<\/p>\n
11. Avoid naps during the day.\u00a0 Sleep experts strongly suggest NOT napping during the day as this will throw off your circadian rhythms, thus ensuring that you will most likely not sleep through the night.<\/p>\n
12. Keep your bed for sleep and sex.\u00a0 Sleep experts insist that beds are only for two things:\u00a0 sleeping and sex.\u00a0 Beds are not for watching television, snacking, checking email, talking on the phone, or playing video games.\u00a0 These bad habits suggest poor healthy boundaries.\u00a0 <\/span><\/strong><\/p>\n
So let\u2019s talk about this.\u00a0 What mistakes do you think you are making in terms of your sleep habits?\u00a0 What have you done that has worked for you?\u00a0 Do you have any additional advice?<\/p>\n
For more information, visit these great resources online:<\/p>\n
http:\/\/www.helpguide.org\/life\/sleeping.htm<\/strong><\/a><\/strong><\/p>\n
http:\/\/www.sleepfoundation.org<\/strong><\/a><\/strong><\/p>\n
http:\/\/www.sleepassociation.org\/index.php<\/strong><\/a><\/strong><\/p>\n
http:\/\/sleepdisorders.about.com<\/strong><\/a><\/strong><\/p>\n