5 Keys to Better Sleep
- 06-19-2006, 11:02 AM
5 Keys to Better Sleep
by Patricia Wagner
Do you have trouble getting a good night's sleep?
What you are about to read may make a huge difference to your future health! Being well rested is essential to our wellbeing and is a major key in living an energetic lifestyle. Here are some of the benefits of a good night's sleep:
You will look and feel your best.
Relating to others will come easier with enough rest.
You'll be a safer driver and be less likely to fall asleep at the wheel.
More alertness on the job will be a major benefit.
You'll feel less stressed.
There'll be an increased ability to fight off illness.
You'll enjoy life more.
Here are some keys to getting a better night's sleep:
1. Set your body clock.
Choose a bedtime schedule by deciding how many hours of shut-eye you need and try to stick with it. That's because we are all creatures of habit.
Try not to oversleep too often because this tends to throw your body clock off. If you are tired, try taking a short nap. However, it should not be longer than about one half an hour because more time than that and you will wind up not being able to fall asleep that night.
2. Be wise about eating and drinking.
Drinking too much fluid in the late afternoon and evening can cause you to wake up in the middle of the night to trot off to the bathroom. Also consuming food and beverages that contain caffeine before bedtime can cause you to toss and turn for hours. So it would be wise to avoid coffee, tea, soft drinks and chocolate before going to bed. However, a hot non-caffeinated drink can relax you.
3. Prepare your sleeping environment.
You have control over a number of factors in your sleeping environment that will make or break a good night's sleep.
One of them is the temperature of your bedroom. Adjust the temperature of your bedroom so it's conducive to sleeping. It's usually best to have your room a little on the cool side, but be sure you have enough blankets on your bed.
Another environmental issue is the darkness of our bedrooms. Many people prefer sleeping when it's totally dark, so turn off the lights except for night lights.
A key bedroom environment factor is your bed. Purchase the best mattress you can afford since you'll spend a good proportion of your life on it.
Quietness is very important to our rest. Try to keep the noise down. If that's impossible, consider using ear plugs. Play calming music and avoid watching television just before bedtime. Violent scenes can lead to sleeplessness and violent dreams!
Design your bedroom to be a peaceful sanctuary in your home. Separate your work from the bedroom area so your body knows the bedroom is a place to rest - not work.
4. Prepare yourself physically, emotionally and spiritually for bedtime.
There are a number of steps you can take before going to bed to prepare yourself physically. Slowly stretching before hitting the sack can help you relax. Regular exercise during the day will enhance your ability to fall asleep. Taking a warm bath - not a shower - can be helpful too. If you are still tense, a back massage can help you relax. Wear comfortable nonbinding clothing.
Here's the most important thing you can do once you've hit the sack - let go of the day's worries. Bedtime is a bad time to dwell on problems since worry can keep you tossing and turning for hours! I've found that reading the Bible and praying before going to bed is a wonderful way to end the day. Then I can truly relax and lay down my problems. My sleep is much sweeter and so are my dreams!
5. Seek specialized help if needed.
A medical condition could be preventing you from getting your full rest at night. See your doctor if you have continuing difficulty with falling asleep. Usually it's not wise to take sleeping pills since they can become addictive. They also interfere with the body's own inner sleeping rhythm.
The suggestions in this article have been listed to help you get a better night's sleep. Now try putting them into practice and enjoy a more rested and energetic lifestyle.
- 06-22-2006, 12:32 PM
6. Take ZMA 30 minutes before bed
- 06-22-2006, 01:12 PM
For those who Astral Project or know about it, the relaxation technique puts me to crazy deep sleep. Without it, I cant sleep for ****, I get crazy anxiety.
06-22-2006, 04:00 PM
ZMA, tell me more please
06-22-2006, 04:57 PM
ZMA is a blend of B6, zinc, and magnesium. You have to take on an empty stomach 30 min. before bed. Helps with sleep, and 30% increase in testosterone is a claim by this supplement. Works, but I find it's inconvenient, and I feel sleepy all day with it. Lots of people love it. I would give 4/5.
06-23-2006, 09:17 AM
Busting a nut before bed helps me sleep great
06-23-2006, 09:25 AM
Yeah, me too... my wife doesn't like me doing that when she's to sleep though... bah...
Originally Posted by Gumbo
06-23-2006, 01:24 PM
Keep your feet warm! I have read numerous studies on how the higher the temperature of your feet, the easier you can fall asleep!
06-23-2006, 01:25 PM
Canadian Champ, where in Canada are you from?
06-23-2006, 01:28 PM
Now residing in Montreal.Originally Posted by yzinger
06-23-2006, 10:22 PM
06-23-2006, 10:30 PM
Originally Posted by Gumbo
Funny but true!
06-24-2006, 09:43 PM
Magnesium Powder by Dr. Peter Gillham is BAD ASS for sleep. Especially if you by chance accidentally took Diphenhydramine (Tylenol PM) and Stacker 2s (Ephedra before it was banned) Well it helped with heart palpitations and a HR above 200 bpm. Yes I know I messed up the timing of the dosage. I took stacker 2 at 4pm and then took the tylenol pm at 12 am.
Still jacked me up.
07-09-2006, 05:12 PM
magnesium is clutch.500mg at night
i have zma but wont buy another bottle.i think its overpriced and u can just get the zinc from your multi along with the b6 and then just take extra cheap mag
5-10g taurine also goes a long way pre bed
and having your blood glucose levels under control and having COMPLETE darkness is essential.i tihnk most ppl dont understand the necessity for complete total darkness for sleep.try it and feel the difference.
REM works great too.as does some extra theanine
meditation is clutch of course
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