Sleep Tips For A Better Nights Sleep

By Bryon Zirker

Sleep Schedule. Set your alarm for the same time
each morning. Try to go to bed at the same time
every night even on the days that you have off.
Keep the same sleep schedule constant.

If you maintain the same sleep schedule it can
will program your cardiac rhythm and help you sleep
when you decide its time.

Do not work, eat or watch TV in you bed.

You should create a quiet cozy dark place out of
your bedroom. It should be reserved for sleep
and sex only. Make it your relaxation temple.

When activities like working eating or watching
TV are done in bed your brain can associate this
with the need to be alert. This can make it hard
for you to get to sleep when you suddenly decide
to do so.

No exercise within 3 hours of bedtime.

If you exercise you increase hormone levels in
your body that cause alertness. Being alert
and trying to sleep do not mix.

Avoid eating food within 3 hours of bedtime.

The digestion process needs time off too. If you
do eat before bed you may pay with indigestion
as your metabolism slows down which could lead to
indigestion and sleeplessness.

Avoid caffeine especially within 4-5 hours of
going to bed.

No caffeine before bedtime. Caffeine takes approx-
imately 3 hours to leave your system. Allow plenty
of time for this drug to exit and no linger when you
are going to sleep.

No alcohol before bedtime.

Alcohol is categorized as a depressant but it can
still cause sleeplessness which inhibits the deep
sleep you need for recovery.

As a nice way to enhance sleep try burning a lavender
or vanilla scented candle for a minute or two before
bedtime. After you stop the flame the scent will linger
long after and promote sound sleep. Studies are linked
to these scents actually promoting deeper relaxation
and deep uninterrupted sleep.