Sleep my readers… you’re getting s-l-e-e-p-y…..
[by Greg Perry]
So much of the state of your health depends on the quality and quantity of sleep you get.
Before taking Ambien…
Warning: Never ever take Ambien!
… you must control your sleep environment. It’s not that difficult to do.
10 Ways to Get Better Sleep
In the ground-breaking diet and health book that I ghostwrote a few years ago, Stupid Hormones! The Hormone Weight Loss Solution, I included a lot about sleep.
One can’t discuss hormone health without discussing one of the fundamental contributors to hormone health: sleep.
Here’s an excerpt from that acclaimed volume to help you begin to improve almost every health marker in your body by getting better sleep:
- Sleep in an all dark room. This means no lights, not even night lights. This means turn your digital alarm clock’s display down to its lowest brightness level if it has one. This means getting shades for all windows so that outside lights don’t wake your mind. See, our bodies are designed to begin waking us up when it starts to get lighter. That may be all well and good but today’s modern age puts unnatural light all around us even at night. Sometimes our spouses want a light kept on so they don’t trip in the middle of the night and often they may want to read long after we want to sleep. If you can’t darken the room to your satisfaction, get some eye shades and wear the eye shade mask to blacken out the light.
- During the day do the opposite! Get out in the sun if it’s a nice day. If you work indoors, go out at lunch and on breaks. The sun and fresh outdoor air revives you during your waking hours and actually prepares your body for sleep later when it gets dark.
- Keep the noise away from you. This is often difficult if you live in a busy city, in a dorm, or in an apartment. Ear plugs will keep the noise out. Some people do not do well with ear plugs because the plugs stop up the ears and that can be bothersome. If the noise isn’t too great, try putting cotton in your ears. This muffles noise without giving you that stopped-up feeling. If nothing else works, “white noise” will often drown out any noise problems. Find static that is consistent and not going in and out. I personally use a Sleep Mate white noise machine I bought from Amazon.com. This is an example of “white noise” which means a specific, steady noise without any spikes in the sound. Turn the noise down low enough where the static doesn’t seem loud but keep it up loud enough to help drown noises outside your bedroom.
- Remove the TV from your bedroom. Make your bedroom a place for sleep and marital fun and leave lesser forms of entertainment like television in another part of the house. Television wakes up your mind right when you need to be letting your mind rev down for the evening.
- If your spouse insists on a TV, phone audio or video, or radio before he or she goes to sleep (some people do better with them than without them), it’s only fair if earphones are used. You can find lots of wireless headphone options for television online and at department stores.
- Reading works wonders or wakes people up depending on their own make-up. If you’re one who goes to sleep easily after reading a few pages, by all means, make that a habit. If not, stop taking your books to bed with you. If you read on a Kindle or other eBook reader, the focused bright light sometimes will awaken you more than if you read a regular book or kept a lamp on next to you. So if you read eBooks in bed to sleep, you’ll usually find that leaving a lamp on at the same time enables you to get sleepier faster than if you didn’t leave the side light on in spite of the fact that this would seem to be the opposite of reality.
- Don’t take your laptop to bed for the same reasons as the previous two tips.
- Do what you can to develop a regular sleep schedule. Your body likes habits. If your schedule allows it, you should attempt to get to bed and get up at the same time every day. Taking the weekend off to sleep in doesn’t do you any good; it can easily make you feel worse and get less restful sleep the other days. As long as you’re sleeping well throughout the night five nights a week you will feel far better if you continue doing so on the weekends too.
- Keep your room as cool as you and your spouse can stand. Our sleep is a lot like a miniature hibernation for the winter. Although it’s difficult to sleep when we’re too cold, a cool room improves your body’s desire to drift off.
- Eat turkey. The tryptophan increases your serotonin which makes you happy and more oblivious to problems of the outside world. Some warm milk will also help as long as it’s raw, whole milk where the lactose sugar hasn’t been processed enough to disturb your energy level as is the case with the dreaded homogenized and the pasteurized kind that most stores sell.
This sure sounds like a lot of work to sleep, doesn’t it?
Well, you don’t have to implement every one of these tonight.
If you’re having trouble sleeping, you might now have a general idea of what the trouble might be, such as your room not being dark enough.
Work on the most obvious solutions for you first. Then try lowering your thermostat. Then try the rest of the tips if you need more. You’ll eventually find yourself not realizing you’ve drifted off until you wake the next morning feeling great and refreshed.