Sleep Tips
1. Invest in your health You spend one third of your life in bed. Be sure to invest in the best quality and most comfortable bedding you can afford to ensure a great night’s rest. Uncomfortable bedding can prevent good sleep and cost you your health. 2. Get out of sleep debt Getting even 30 minutes less sleep than your body needs can lead to accumulated sleep debt, which has both short and long-term consequences for health, mood and energy level. It’s important to schedule 8 hours of sleep each night (7.5 to 8.5 is optimal) and maintain a regular sleep and wake schedule, even on the weekend. Avoid daytime naps if you have trouble sleeping at night. 3. Performance evaluation Though your mattress may not show physical signs of wear, it loses comfort and support over the years. It’s important to evaluate your mattress every 5 to 7 years to ensure it still provides optimal comfort and support. Featherbeds are a great way to improve your mattress support and comfort. Bedding should be evaluated as it will affect your sleep quality as well. Good products that will ensure quality sleep include mattress protectors, pillow protectors, and high thread count bedding that will lengthen the lifespan and create protective barriers around pillows/duvets/mattresses. Featherbeds and soft linens make a difference to how comfortable you feel in bed. Maintaining a moderate body temperature by using layers for sleeping allows you to remove and add layers, such as blankets, under your duvet. Being too hot or cold disturbs sleep patterns and natural fibres like bamboo and cotton are breathable and absorb moisture lost during sleeping. Choosing the right pillow to support your neck and shoulders and the right duvet to keep you warm without being too hot or heavy are important decisions that can determine how well you will sleep at night. 4. Bedroom business Keep your bedroom peaceful, comfortable and quiet. The bedroom should be an uncluttered environment that is conducive to sleep and relaxation. Use your bedroom for sleep and intimacy only. Keep work, computers and televisions out of the bedroom, helping your body recognize the room as a place of rest. Regular cleaning of bedding, floors and furniture can reduce dust and other allergens from your sleeping area. Make sure your bedroom is well-ventilated and the temperature consistent, cool but not cold. Use a fan to create “white noise” to block outside noises. Place your clock so you can’t see the big red digital numbers that may cause you to focus on the time and feel stressed or anxious. Decorate with colours and materials that make you calm. 5. Stop with the stimulants Research shows that caffeine interferes with getting a restful night’s sleep and waking refreshed in the morning. Avoid tea, coffee and soft drinks close to bedtime (4-6 hours). Other stimulants can affect deep sleeping also. While alcohol can make one feel drowsy and act as a sedative it can interrupt normal sleeping patterns. Tobacco can make it tough to fall and stay asleep. Many prescription drugs and over-the-counter drugs disrupt sleep. Avoid over-the-counter sleep aids. 6. Food for thought While eating a large and heavy meal before bed can cause indigestion and interfere with normal sleep cycle snacking before hitting the sack can actually help. An amino acid called tryptophan found in milk, turkey and peanuts helps the brain produce serotonin, a chemical that helps you relax. Drinking warm milk or eating toast with peanut butter before bed can hasten sleep, but save large meals for at least 2 hours prior to bedtime. There are also herbal teas known to enhance sleep found at the grocery store that contain ingredients known to trigger relaxation. 7. Incorporate bedroom rituals Soften the lighting. Listen to relaxing music. Sip herbal tea. Take a warm bath. Read a novel or magazine. Try meditation or breathing exercises. Visualization or thinking about repetitive or mindless things (counting sheep). Avoid stimulating activity or bright light before bed. If stress from your life is keeping you awake consider jotting them down in a journal. Anxiety excites the nervous system so your brain sends messages to the adrenal glands, making you more alert. Write down any worries with possible solutions or make a to-do list and deal with it the next day. 8. Exercise In addition to other health benefits regular exercise can deepen sleep. Strenuous activity within 2 hours before bed can decrease the ability to fall asleep. 9. Talk to your Doctor There are other factors that can contribute to lack of sleep. Arthritis, acid reflux with heartburn, menstruation, hot flashes, headaches, and mental problems like depression and anxiety can contribute to sleeping difficulties. A physician should be consulted about these issues to determine the problem and the best treatment. 10. Go to sleep when sleepy If you are tired, go to bed!
You spend one third of your life in bed. Be sure to invest in the best quality and most comfortable bedding you can afford to ensure a great night’s rest. Uncomfortable bedding can prevent good sleep and cost you your health.
2. Get out of sleep debt Getting even 30 minutes less sleep than your body needs can lead to accumulated sleep debt, which has both short and long-term consequences for health, mood and energy level. It’s important to schedule 8 hours of sleep each night (7.5 to 8.5 is optimal) and maintain a regular sleep and wake schedule, even on the weekend. Avoid daytime naps if you have trouble sleeping at night. 3. Performance evaluation Though your mattress may not show physical signs of wear, it loses comfort and support over the years. It’s important to evaluate your mattress every 5 to 7 years to ensure it still provides optimal comfort and support. Featherbeds are a great way to improve your mattress support and comfort. Bedding should be evaluated as it will affect your sleep quality as well. Good products that will ensure quality sleep include mattress protectors, pillow protectors, and high thread count bedding that will lengthen the lifespan and create protective barriers around pillows/duvets/mattresses. Featherbeds and soft linens make a difference to how comfortable you feel in bed. Maintaining a moderate body temperature by using layers for sleeping allows you to remove and add layers, such as blankets, under your duvet. Being too hot or cold disturbs sleep patterns and natural fibres like bamboo and cotton are breathable and absorb moisture lost during sleeping. Choosing the right pillow to support your neck and shoulders and the right duvet to keep you warm without being too hot or heavy are important decisions that can determine how well you will sleep at night. 4. Bedroom business Keep your bedroom peaceful, comfortable and quiet. The bedroom should be an uncluttered environment that is conducive to sleep and relaxation. Use your bedroom for sleep and intimacy only. Keep work, computers and televisions out of the bedroom, helping your body recognize the room as a place of rest. Regular cleaning of bedding, floors and furniture can reduce dust and other allergens from your sleeping area. Make sure your bedroom is well-ventilated and the temperature consistent, cool but not cold. Use a fan to create “white noise” to block outside noises. Place your clock so you can’t see the big red digital numbers that may cause you to focus on the time and feel stressed or anxious. Decorate with colours and materials that make you calm. 5. Stop with the stimulants Research shows that caffeine interferes with getting a restful night’s sleep and waking refreshed in the morning. Avoid tea, coffee and soft drinks close to bedtime (4-6 hours). Other stimulants can affect deep sleeping also. While alcohol can make one feel drowsy and act as a sedative it can interrupt normal sleeping patterns. Tobacco can make it tough to fall and stay asleep. Many prescription drugs and over-the-counter drugs disrupt sleep. Avoid over-the-counter sleep aids. 6. Food for thought While eating a large and heavy meal before bed can cause indigestion and interfere with normal sleep cycle snacking before hitting the sack can actually help. An amino acid called tryptophan found in milk, turkey and peanuts helps the brain produce serotonin, a chemical that helps you relax. Drinking warm milk or eating toast with peanut butter before bed can hasten sleep, but save large meals for at least 2 hours prior to bedtime. There are also herbal teas known to enhance sleep found at the grocery store that contain ingredients known to trigger relaxation. 7. Incorporate bedroom rituals Soften the lighting. Listen to relaxing music. Sip herbal tea. Take a warm bath. Read a novel or magazine. Try meditation or breathing exercises. Visualization or thinking about repetitive or mindless things (counting sheep). Avoid stimulating activity or bright light before bed. If stress from your life is keeping you awake consider jotting them down in a journal. Anxiety excites the nervous system so your brain sends messages to the adrenal glands, making you more alert. Write down any worries with possible solutions or make a to-do list and deal with it the next day. 8. Exercise In addition to other health benefits regular exercise can deepen sleep. Strenuous activity within 2 hours before bed can decrease the ability to fall asleep. 9. Talk to your Doctor There are other factors that can contribute to lack of sleep. Arthritis, acid reflux with heartburn, menstruation, hot flashes, headaches, and mental problems like depression and anxiety can contribute to sleeping difficulties. A physician should be consulted about these issues to determine the problem and the best treatment. 10. Go to sleep when sleepy If you are tired, go to bed!
Getting even 30 minutes less sleep than your body needs can lead to accumulated sleep debt, which has both short and long-term consequences for health, mood and energy level. It’s important to schedule 8 hours of sleep each night (7.5 to 8.5 is optimal) and maintain a regular sleep and wake schedule, even on the weekend. Avoid daytime naps if you have trouble sleeping at night.
3. Performance evaluation Though your mattress may not show physical signs of wear, it loses comfort and support over the years. It’s important to evaluate your mattress every 5 to 7 years to ensure it still provides optimal comfort and support. Featherbeds are a great way to improve your mattress support and comfort. Bedding should be evaluated as it will affect your sleep quality as well. Good products that will ensure quality sleep include mattress protectors, pillow protectors, and high thread count bedding that will lengthen the lifespan and create protective barriers around pillows/duvets/mattresses. Featherbeds and soft linens make a difference to how comfortable you feel in bed. Maintaining a moderate body temperature by using layers for sleeping allows you to remove and add layers, such as blankets, under your duvet. Being too hot or cold disturbs sleep patterns and natural fibres like bamboo and cotton are breathable and absorb moisture lost during sleeping. Choosing the right pillow to support your neck and shoulders and the right duvet to keep you warm without being too hot or heavy are important decisions that can determine how well you will sleep at night. 4. Bedroom business Keep your bedroom peaceful, comfortable and quiet. The bedroom should be an uncluttered environment that is conducive to sleep and relaxation. Use your bedroom for sleep and intimacy only. Keep work, computers and televisions out of the bedroom, helping your body recognize the room as a place of rest. Regular cleaning of bedding, floors and furniture can reduce dust and other allergens from your sleeping area. Make sure your bedroom is well-ventilated and the temperature consistent, cool but not cold. Use a fan to create “white noise” to block outside noises. Place your clock so you can’t see the big red digital numbers that may cause you to focus on the time and feel stressed or anxious. Decorate with colours and materials that make you calm. 5. Stop with the stimulants Research shows that caffeine interferes with getting a restful night’s sleep and waking refreshed in the morning. Avoid tea, coffee and soft drinks close to bedtime (4-6 hours). Other stimulants can affect deep sleeping also. While alcohol can make one feel drowsy and act as a sedative it can interrupt normal sleeping patterns. Tobacco can make it tough to fall and stay asleep. Many prescription drugs and over-the-counter drugs disrupt sleep. Avoid over-the-counter sleep aids. 6. Food for thought While eating a large and heavy meal before bed can cause indigestion and interfere with normal sleep cycle snacking before hitting the sack can actually help. An amino acid called tryptophan found in milk, turkey and peanuts helps the brain produce serotonin, a chemical that helps you relax. Drinking warm milk or eating toast with peanut butter before bed can hasten sleep, but save large meals for at least 2 hours prior to bedtime. There are also herbal teas known to enhance sleep found at the grocery store that contain ingredients known to trigger relaxation. 7. Incorporate bedroom rituals Soften the lighting. Listen to relaxing music. Sip herbal tea. Take a warm bath. Read a novel or magazine. Try meditation or breathing exercises. Visualization or thinking about repetitive or mindless things (counting sheep). Avoid stimulating activity or bright light before bed. If stress from your life is keeping you awake consider jotting them down in a journal. Anxiety excites the nervous system so your brain sends messages to the adrenal glands, making you more alert. Write down any worries with possible solutions or make a to-do list and deal with it the next day. 8. Exercise In addition to other health benefits regular exercise can deepen sleep. Strenuous activity within 2 hours before bed can decrease the ability to fall asleep. 9. Talk to your Doctor There are other factors that can contribute to lack of sleep. Arthritis, acid reflux with heartburn, menstruation, hot flashes, headaches, and mental problems like depression and anxiety can contribute to sleeping difficulties. A physician should be consulted about these issues to determine the problem and the best treatment. 10. Go to sleep when sleepy If you are tired, go to bed!
Though your mattress may not show physical signs of wear, it loses comfort and support over the years. It’s important to evaluate your mattress every 5 to 7 years to ensure it still provides optimal comfort and support. Featherbeds are a great way to improve your mattress support and comfort. Bedding should be evaluated as it will affect your sleep quality as well. Good products that will ensure quality sleep include mattress protectors, pillow protectors, and high thread count bedding that will lengthen the lifespan and create protective barriers around pillows/duvets/mattresses. Featherbeds and soft linens make a difference to how comfortable you feel in bed. Maintaining a moderate body temperature by using layers for sleeping allows you to remove and add layers, such as blankets, under your duvet. Being too hot or cold disturbs sleep patterns and natural fibres like bamboo and cotton are breathable and absorb moisture lost during sleeping. Choosing the right pillow to support your neck and shoulders and the right duvet to keep you warm without being too hot or heavy are important decisions that can determine how well you will sleep at night.
4. Bedroom business Keep your bedroom peaceful, comfortable and quiet. The bedroom should be an uncluttered environment that is conducive to sleep and relaxation. Use your bedroom for sleep and intimacy only. Keep work, computers and televisions out of the bedroom, helping your body recognize the room as a place of rest. Regular cleaning of bedding, floors and furniture can reduce dust and other allergens from your sleeping area. Make sure your bedroom is well-ventilated and the temperature consistent, cool but not cold. Use a fan to create “white noise” to block outside noises. Place your clock so you can’t see the big red digital numbers that may cause you to focus on the time and feel stressed or anxious. Decorate with colours and materials that make you calm. 5. Stop with the stimulants Research shows that caffeine interferes with getting a restful night’s sleep and waking refreshed in the morning. Avoid tea, coffee and soft drinks close to bedtime (4-6 hours). Other stimulants can affect deep sleeping also. While alcohol can make one feel drowsy and act as a sedative it can interrupt normal sleeping patterns. Tobacco can make it tough to fall and stay asleep. Many prescription drugs and over-the-counter drugs disrupt sleep. Avoid over-the-counter sleep aids. 6. Food for thought While eating a large and heavy meal before bed can cause indigestion and interfere with normal sleep cycle snacking before hitting the sack can actually help. An amino acid called tryptophan found in milk, turkey and peanuts helps the brain produce serotonin, a chemical that helps you relax. Drinking warm milk or eating toast with peanut butter before bed can hasten sleep, but save large meals for at least 2 hours prior to bedtime. There are also herbal teas known to enhance sleep found at the grocery store that contain ingredients known to trigger relaxation. 7. Incorporate bedroom rituals Soften the lighting. Listen to relaxing music. Sip herbal tea. Take a warm bath. Read a novel or magazine. Try meditation or breathing exercises. Visualization or thinking about repetitive or mindless things (counting sheep). Avoid stimulating activity or bright light before bed. If stress from your life is keeping you awake consider jotting them down in a journal. Anxiety excites the nervous system so your brain sends messages to the adrenal glands, making you more alert. Write down any worries with possible solutions or make a to-do list and deal with it the next day. 8. Exercise In addition to other health benefits regular exercise can deepen sleep. Strenuous activity within 2 hours before bed can decrease the ability to fall asleep. 9. Talk to your Doctor There are other factors that can contribute to lack of sleep. Arthritis, acid reflux with heartburn, menstruation, hot flashes, headaches, and mental problems like depression and anxiety can contribute to sleeping difficulties. A physician should be consulted about these issues to determine the problem and the best treatment. 10. Go to sleep when sleepy If you are tired, go to bed!
Keep your bedroom peaceful, comfortable and quiet. The bedroom should be an uncluttered environment that is conducive to sleep and relaxation. Use your bedroom for sleep and intimacy only. Keep work, computers and televisions out of the bedroom, helping your body recognize the room as a place of rest. Regular cleaning of bedding, floors and furniture can reduce dust and other allergens from your sleeping area. Make sure your bedroom is well-ventilated and the temperature consistent, cool but not cold. Use a fan to create “white noise” to block outside noises. Place your clock so you can’t see the big red digital numbers that may cause you to focus on the time and feel stressed or anxious. Decorate with colours and materials that make you calm.
5. Stop with the stimulants Research shows that caffeine interferes with getting a restful night’s sleep and waking refreshed in the morning. Avoid tea, coffee and soft drinks close to bedtime (4-6 hours). Other stimulants can affect deep sleeping also. While alcohol can make one feel drowsy and act as a sedative it can interrupt normal sleeping patterns. Tobacco can make it tough to fall and stay asleep. Many prescription drugs and over-the-counter drugs disrupt sleep. Avoid over-the-counter sleep aids. 6. Food for thought While eating a large and heavy meal before bed can cause indigestion and interfere with normal sleep cycle snacking before hitting the sack can actually help. An amino acid called tryptophan found in milk, turkey and peanuts helps the brain produce serotonin, a chemical that helps you relax. Drinking warm milk or eating toast with peanut butter before bed can hasten sleep, but save large meals for at least 2 hours prior to bedtime. There are also herbal teas known to enhance sleep found at the grocery store that contain ingredients known to trigger relaxation. 7. Incorporate bedroom rituals Soften the lighting. Listen to relaxing music. Sip herbal tea. Take a warm bath. Read a novel or magazine. Try meditation or breathing exercises. Visualization or thinking about repetitive or mindless things (counting sheep). Avoid stimulating activity or bright light before bed. If stress from your life is keeping you awake consider jotting them down in a journal. Anxiety excites the nervous system so your brain sends messages to the adrenal glands, making you more alert. Write down any worries with possible solutions or make a to-do list and deal with it the next day. 8. Exercise In addition to other health benefits regular exercise can deepen sleep. Strenuous activity within 2 hours before bed can decrease the ability to fall asleep. 9. Talk to your Doctor There are other factors that can contribute to lack of sleep. Arthritis, acid reflux with heartburn, menstruation, hot flashes, headaches, and mental problems like depression and anxiety can contribute to sleeping difficulties. A physician should be consulted about these issues to determine the problem and the best treatment. 10. Go to sleep when sleepy If you are tired, go to bed!
Research shows that caffeine interferes with getting a restful night’s sleep and waking refreshed in the morning. Avoid tea, coffee and soft drinks close to bedtime (4-6 hours). Other stimulants can affect deep sleeping also. While alcohol can make one feel drowsy and act as a sedative it can interrupt normal sleeping patterns. Tobacco can make it tough to fall and stay asleep. Many prescription drugs and over-the-counter drugs disrupt sleep. Avoid over-the-counter sleep aids.
6. Food for thought While eating a large and heavy meal before bed can cause indigestion and interfere with normal sleep cycle snacking before hitting the sack can actually help. An amino acid called tryptophan found in milk, turkey and peanuts helps the brain produce serotonin, a chemical that helps you relax. Drinking warm milk or eating toast with peanut butter before bed can hasten sleep, but save large meals for at least 2 hours prior to bedtime. There are also herbal teas known to enhance sleep found at the grocery store that contain ingredients known to trigger relaxation. 7. Incorporate bedroom rituals Soften the lighting. Listen to relaxing music. Sip herbal tea. Take a warm bath. Read a novel or magazine. Try meditation or breathing exercises. Visualization or thinking about repetitive or mindless things (counting sheep). Avoid stimulating activity or bright light before bed. If stress from your life is keeping you awake consider jotting them down in a journal. Anxiety excites the nervous system so your brain sends messages to the adrenal glands, making you more alert. Write down any worries with possible solutions or make a to-do list and deal with it the next day. 8. Exercise In addition to other health benefits regular exercise can deepen sleep. Strenuous activity within 2 hours before bed can decrease the ability to fall asleep. 9. Talk to your Doctor There are other factors that can contribute to lack of sleep. Arthritis, acid reflux with heartburn, menstruation, hot flashes, headaches, and mental problems like depression and anxiety can contribute to sleeping difficulties. A physician should be consulted about these issues to determine the problem and the best treatment. 10. Go to sleep when sleepy If you are tired, go to bed!
While eating a large and heavy meal before bed can cause indigestion and interfere with normal sleep cycle snacking before hitting the sack can actually help. An amino acid called tryptophan found in milk, turkey and peanuts helps the brain produce serotonin, a chemical that helps you relax. Drinking warm milk or eating toast with peanut butter before bed can hasten sleep, but save large meals for at least 2 hours prior to bedtime. There are also herbal teas known to enhance sleep found at the grocery store that contain ingredients known to trigger relaxation.
7. Incorporate bedroom rituals Soften the lighting. Listen to relaxing music. Sip herbal tea. Take a warm bath. Read a novel or magazine. Try meditation or breathing exercises. Visualization or thinking about repetitive or mindless things (counting sheep). Avoid stimulating activity or bright light before bed. If stress from your life is keeping you awake consider jotting them down in a journal. Anxiety excites the nervous system so your brain sends messages to the adrenal glands, making you more alert. Write down any worries with possible solutions or make a to-do list and deal with it the next day. 8. Exercise In addition to other health benefits regular exercise can deepen sleep. Strenuous activity within 2 hours before bed can decrease the ability to fall asleep. 9. Talk to your Doctor There are other factors that can contribute to lack of sleep. Arthritis, acid reflux with heartburn, menstruation, hot flashes, headaches, and mental problems like depression and anxiety can contribute to sleeping difficulties. A physician should be consulted about these issues to determine the problem and the best treatment. 10. Go to sleep when sleepy If you are tired, go to bed!
Soften the lighting. Listen to relaxing music. Sip herbal tea. Take a warm bath. Read a novel or magazine. Try meditation or breathing exercises. Visualization or thinking about repetitive or mindless things (counting sheep). Avoid stimulating activity or bright light before bed. If stress from your life is keeping you awake consider jotting them down in a journal. Anxiety excites the nervous system so your brain sends messages to the adrenal glands, making you more alert. Write down any worries with possible solutions or make a to-do list and deal with it the next day.
8. Exercise In addition to other health benefits regular exercise can deepen sleep. Strenuous activity within 2 hours before bed can decrease the ability to fall asleep. 9. Talk to your Doctor There are other factors that can contribute to lack of sleep. Arthritis, acid reflux with heartburn, menstruation, hot flashes, headaches, and mental problems like depression and anxiety can contribute to sleeping difficulties. A physician should be consulted about these issues to determine the problem and the best treatment. 10. Go to sleep when sleepy If you are tired, go to bed!
In addition to other health benefits regular exercise can deepen sleep. Strenuous activity within 2 hours before bed can decrease the ability to fall asleep.
9. Talk to your Doctor There are other factors that can contribute to lack of sleep. Arthritis, acid reflux with heartburn, menstruation, hot flashes, headaches, and mental problems like depression and anxiety can contribute to sleeping difficulties. A physician should be consulted about these issues to determine the problem and the best treatment. 10. Go to sleep when sleepy If you are tired, go to bed!
There are other factors that can contribute to lack of sleep. Arthritis, acid reflux with heartburn, menstruation, hot flashes, headaches, and mental problems like depression and anxiety can contribute to sleeping difficulties. A physician should be consulted about these issues to determine the problem and the best treatment.
10. Go to sleep when sleepy If you are tired, go to bed!
If you are tired, go to bed!
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