To sleep, perchance to dream...
Some of my friends regularly complain of insomnia, or inability to sleep. The magazine that Lane Bryant publishes ran an article about insomnia this month. I mentioned it to mizunoseiryuu and she said she was interested in what they were. I thought I would share the tips with my entire friends list so that many more of you could benefit. I don't have a problem sleeping, and I work an off shift, and I was already doning several of these, so I know they work.
I'm only posting the tips part, if you would like the entire article, just ask and I'll type it in.
Tips for better sleep
1) Don’t look at the clock. Cover your alarm clock before you go to bed. Knowing what time it is doesn’t aid sleep; it only stresses you out and keeps you awake.
2) Steer clear of caffeine after noon. It takes between 3 and 7 hours for caffeine to make its way out of your system, so that cappuccino you drank at 4 pm could leave you wide awake at bedtime. It also helps to avoid alcohol and nicotine 3 hours before bed.
3) Keep naps short and sweet. A brief nap can be a lifesaver, but nodding off for longer than 30 minutes throws your body’s sleep cycle out of whack. If you must nap, make it an early afternoon snooze of 10 to 20 minutes.
4) Avoid distressing activities before bedtime. Don’t tackle stressful activities right before you go to sleep, whether it’s reading a business report or talking to your mother-in-law on the phone.
5) Make your room sleep-friendly. Keep your bedroom dark, quiet, safe and comfortable. Banish “upsetting” materials such as bills and work papers to other areas of your home.
6) Find a schedule and stick to it. Whether you’re a night owl or a morning lark, find the schedule that works for you and stick to it 7 days a week - even if that means going to bed every night a 4am and waking up at 11am.
7) Milk will do the trick. A glass of milk (warm or cold) before bedtime can work wonders. Milk contains tryptophan, an amino acid that aids sleep. Other good sources of tryptophan include turkey, cheese, bananas, and fish. Caffeine-free herbal teas also can help.
8) Consult a doctor. If you suffer from insomnia on a regular basis, schedule a check-up with your doctor to eliminate any possible underlying conditions. Your doctor can refer you to a sleep disorders specialist, if necessary.
I'm only posting the tips part, if you would like the entire article, just ask and I'll type it in.
Tips for better sleep
1) Don’t look at the clock. Cover your alarm clock before you go to bed. Knowing what time it is doesn’t aid sleep; it only stresses you out and keeps you awake.
2) Steer clear of caffeine after noon. It takes between 3 and 7 hours for caffeine to make its way out of your system, so that cappuccino you drank at 4 pm could leave you wide awake at bedtime. It also helps to avoid alcohol and nicotine 3 hours before bed.
3) Keep naps short and sweet. A brief nap can be a lifesaver, but nodding off for longer than 30 minutes throws your body’s sleep cycle out of whack. If you must nap, make it an early afternoon snooze of 10 to 20 minutes.
4) Avoid distressing activities before bedtime. Don’t tackle stressful activities right before you go to sleep, whether it’s reading a business report or talking to your mother-in-law on the phone.
5) Make your room sleep-friendly. Keep your bedroom dark, quiet, safe and comfortable. Banish “upsetting” materials such as bills and work papers to other areas of your home.
6) Find a schedule and stick to it. Whether you’re a night owl or a morning lark, find the schedule that works for you and stick to it 7 days a week - even if that means going to bed every night a 4am and waking up at 11am.
7) Milk will do the trick. A glass of milk (warm or cold) before bedtime can work wonders. Milk contains tryptophan, an amino acid that aids sleep. Other good sources of tryptophan include turkey, cheese, bananas, and fish. Caffeine-free herbal teas also can help.
8) Consult a doctor. If you suffer from insomnia on a regular basis, schedule a check-up with your doctor to eliminate any possible underlying conditions. Your doctor can refer you to a sleep disorders specialist, if necessary.