Chino Hills, CA – (February 25, 2011) – I read this quote from The Better Sleep Council and it made me laugh because I can relate far too well.
And although we spend 33% of our lives asleep, we barely give it a moment’s notice….until we can’t sleep. Then we think about it to the point of obsession.
You probably know how a typical sleepless night transpires. You toss and turn for what seems to be hours, you just cannot get any shut eye. You glance at the clock every ten minutes and the stress begins to set in as the morning rolls around. By the time you do fall asleep you hear an annoying ringing…it’s your alarm clock alerting you that it’s “wake-up time!”
For all of you who crave healthy restorative sleep, The Better Sleep Council has provided the following sleep tips.
- Make sleep a priority by keeping a by keeping a consistent sleep schedule, every day. I know many people like to sleep in on the weekends, but according to the Better Sleep Council, a consistent sleep and wake schedule includes weekends.
- Create a bedtime routine that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath. Imagine yourself in a deep soaking tub enveloped in warm water. Doesn’t that sound like a soothing and calming way to relax before bed?
- Evaluate your mattress and pillow to ensure proper comfort and support.
- Create a room that is dark, quiet, comfortable and cool for the best possible sleep. Ensure your bedroom is a sanctuary of comfort.
- Exercise regularly, but complete workouts at least two hours before bedtime.
- Keep work materials, computers and televisions out of the bedroom; This would be a hard rule for my husband and I to follow. Once we put our daughter to sleep, we like to watch a good movie snug up in bed.
- Avoid caffeine and alcohol (e.g., coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
- If you sleep with a partner, your mattress should allow each of you enough space to move easily. Couples who’ve been sleeping on a “double” (full size) may think they have enough room, until they learn that each person has only as much sleeping space as a baby’s crib! Last year we upgraded from a full size mattress to California king and it has made a huge difference in terms of comfort and space.
- Avoid nicotine (e.g., cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
- Finish eating at least two to three hours before bedtime. You may want to rethink scarfing down a plate full of pasta and bread in the middle of the night. “Carb coma” may hit immediately after you finish your meal, causing you to fall asleep within thirty minutes.