Avoid caffeine and alcohol before bed
Do not drink caffeinated beverages several hours before bed. Alcohol should also be avoided and even though alcohol can initially make you drowsy, it can affect normal sleeping patterns and thus keep you from staying asleep.
Don’t smoke
Although you shouldn’t be smoking at all, you should particularly avoid smoking before bed. Nicotine is a stimulant and can prevent you from falling and staying asleep. For information on quitting smoking click here.
Exercise daily
At least 30 minutes of exercise every day can help you get a better night’s sleep. However, try to get your exercise in the morning or early afternoon and avoid exercising before bed.
Maintain a consistent schedule
Going to bed at the same time and getting up at the same time can help your body stay on track. This is especially important on the weekends where there is a tendency to stay up late or sleep in. You should also avoid long naps during the day.
Avoid large heavy meals before bed
You should avoid eating large heavy meals at least 2 hours before bed as this could lead to indigestion and thus impact your sleeping patterns. Good snacks before bed include turkey, peanuts, warm milk or even a hot cup of decaffeinated tea.
Allow time to wind down
Allow your body some time to relax and unwind from the stresses of the day by participating in relaxing activities such as reading, meditation or taking a warm bath.
Still having problems?
If you are still having problems falling and/or staying asleep, here are some additional suggestions that can help.
Try Pzizz!
Pzizz is an awesome software application that generates random soundtracks to help you relax and clear your mind and ease you into a deep sleep. I know it sounds nuts, but I tried it once and the next thing I knew, I was waking up the next day and ready to start my day. I have been a believer ever since! The software is completely safe has received rave reviews including mine. There is also an energizer module, which is perfect for effective power naps during the day. Don’t take it from me, check it out for yourself by clicking here.
They offer a full 100% money back guarantee, so you really have nothing to lose!
Consider changing your mattress
If all of the above tips do not help, then your mattress might be the problem. Last year, I switched to a Tempur-Pedic mattress and it ended up being an excellent decision. I actually dread going on travel now as I know I won’t sleep as well as I do on my Tempur-Pedic mattress. The material is temperature sensitive so it conforms to your own body temperature thus allowing all of your muscles to relax. I personally find that I no longer need to sleep 8-9 hours a night like I used to as I am getting more relaxing and productive sleep so I have more hours in my day!! The mattress is also maintenance free and comes with a 20-year warranty so I know that I will be able to get a long life out of it. You can’t beat that especially considering my last mattress only lasted about 4 years! For more information on Tempur-Pedic, click here.
I hope some of these tips help you get many great nights of sleep! Believe me, I know what you're going through... I've been there! These worked for me, and I hope they'll help you, too. I now can sleep straight through the night, and very soundly, for between 6 and 7 hours a night and I wake up feeling refreshed and ready to go, unlike the many years of groggy, tired mornings that I'd become accustomed to over the past 10 or so years.
