Getting to sleep and staying asleep is a problem that many people face every night. If you have problems getting to sleep you can do things to prevent more sleep loss. Here are a few suggestions of sleeping strategies you can employ to improve your nights.
Set a schedule. Try to do the same thing every night before you go to sleep. Your body will associate those activities with sleep, and you won’t find yourself tossing around trying to get to sleep as much.
If you don’t get to sleep within twenty minutes, don’t just sit in bed. Try to do something else that will relax your body. Sometimes the anxiety of trying to get to sleep will be the actual thing that is preventing you from sleeping. It is more effective to do something else that will relax you and prepare you for sleep, than to sit in bed awake.
Get a sufficient amount of Vitamin D in your system. Studies have shown that people who wake before the rising of the sun, and are inside until the early afternoon are more likely to have sleeping disorders. This is due to your internal clock being thrown off and thinking that the afternoon is actually the morning, because it is the first sun light that your body encounters. Many believe that this is a connection to Vitamin D, a vitamin that your body gets largely through direct sunlight on the skin. To counteract this and to help set your internal clock it is important to have bright lights when you wake up in the morning if it is before the sun rises; or to let your body sleep for an hour during morning light. That will allow your body to take in Vitamin D. Another effective way to help is to take a good multivitamin. In addition to Vitamin D, a good multivitamin will provide your body with nutrients it requires to function properly. A good multivitamin will also help to provide other vitamins that assist your body in getting a full night’s sleep.
Exercise has been shown to help people to sleep better. When you are planning to exercise be sure to schedule your exercise in the morning or in the early afternoon. Aside from research that has shown the earlier in the day that you work out the more calories that you burn, exercising a few hours before sleeping has been shown to actually hurt people that are trying to sleep. To get the best results for helping yourself to sleep you should exercise at least thirty minutes.
To get the most out of that exercise you should try and combine both cardio training and also resistant based exercises. The resistant based exercises will help your body to create lean muscle. The majority of the creation of lean muscle happens when you are sleeping. When you are creating lean muscle you will have a more restful sleep. To help in the creation of lean muscle, you should be trying to increase the amount of protein in your diet. A good way to do so is to take a whey protein supplement. Whey protein doesn’t contain any of the byproducts of other protein supplements, and it doesn’t contain any stimulants that will hurt your sleeping pattern. Lean muscle creation will also help with the losing of weight which will benefit your efforts to get a good night’s sleep.
Try to make your bedroom as dark as possible. Light can sometimes trick your body into thinking it is morning. If for some reason you need to get up during the night try to avoid any night lights, and try to do everything you can to not turn on a light. The avoidance of light during a middle of the night trip will make it easier to return to sleep when you return to bed.
These tips should provide some relief to intermittent sleeping problems. Yet, if you try some of these suggestions and you still have problems sleeping, then you should consult your health care professional. Serious sleeping problems can be signs of serious sleeping disorders, or of more serious and dangerous illnesses. Sleep is a very important part of your daily life, don’t underestimate its value.