If you did not already know, Sleep Options creates new sleep tips every Tuesday for our readers! Located on our Blogger site, these weekly sleep tips are little reminders and ideas of how you can get a better night’s sleep, take care of your mattress, and enhance your daily routine. With over a year’s worth of tips, there are definitely some favorites amongst our readers. Enjoy the top 10 sleep tips pulled from our popular posts section on the blog!
People are always trying to figure out what the best sleep position is, and if your main concern is aging, then try sleeping on your back. Sleeping on your side or stomach night after night may produce something called “sleep lines,” or wrinkles that stay in your skin throughout the day. Sleeping on your side will create these lines in your cheeks, while sleeping on your stomach will make these wrinkles appear on your brow. So in order for the ultimate beauty sleep, sleep on your back!
You should never go to sleep angry or if you have had a negative emotional response to an event. Research shows that sleep preserves or protects unpleasant emotional memories. While you sleep, your brain replays the day’s events and records bits of data including your emotional responses. When you are reminded of the event, your emotional response may be similar to your initial reaction. Typically, your mind will prevent you from falling asleep after such an event as a defense mechanism. The longer you are awake, the more information and thoughts will enter your mind and the less your brain will record from the traumatic experience.
Many people drink a glass of warm milk to induce a sleepy feeling. While milk does contain small amounts of tryptophan, there may be a better nighttime beverage for you! Next time, try drinking a glass of cherry juice. Cherry juice contains melatonin, a hormone that induces sleep. According to a study, people who drink cherry juice regularly sleep more deeply and about 25 minutes longer than those who don’t.
Bathe 2 hours before bed. If you have trouble getting to sleep, it may be because you shower right before you get into bed. The human body begins to lower the core body temperature to help promote and induce a deep sleep. Bathing before bed will raise your body temperature and make it more difficult to fall asleep. Taking a bath or shower 2 hours prior to getting into bed will raise your body temperature from the hot water, and then cause a greater drop of body temperature as your body prepares internally for sleep. This increases the release of melatonin, a chemical that causes you to become tired.
If you are looking for a better night’s sleep, the answer might be lying right next to you… in bed. It was found that couples who cuddle in bed lower their blood pressure and heart rate, making it easier for them to doze off. So when you’re under the sheets tonight, hold your partner’s hand or wrap your arms around him or her. Even a short ten minutes has resulted in calming effects!
If you haven’t taken a sleeping pill, congratulations, and do not start! Sleeping pills should be a last resort when all else fails. Not only can you become dependent on them in order to sleep, they can have side effects that hinder long-term health. One of the most common side effects of sleeping pills is your morning mood. Even when you get the recommended amount of sleep, you most likely will wake up groggy and moody. This is due to the sleeping pill still influencing your body even as you wake up. It can take sometimes an entire day for the effects of the sleeping pills to wear off.
Have you ever entered your room when it’s a mess and you start to stress about cleaning it? Many people do not enter their bedroom until after work or in the evening when preparing for bed. Having to clean your room before bedtime can stimulate your mind and prevent you from falling asleep. If you decide to clean your room the following day, you may unknowingly stimulate the brain as you try to fit cleaning the room into your hectic schedule. By keeping your room tidy, you can avoid the stress that comes along with organizing and cleaning.
What is the first thing you do when you wake up in the middle of the night? If you tend to look at the clock, it’s time to stop. Looking at your alarm clock or cell phone in the middle of the night will cause you to worry about the time you have left to sleep, preventing you from falling back asleep. Try to put your cell phone or alarm clock in a drawer or under your bed. If you need your devices to wake up in the morning, make sure the screen is facing away from you. Any of these tips will help to prevent anxiety when you wake up in the middle of the night.
Getting into a solid wake routine can be difficult, especially when the days begin to get shorter. Waking up when it is dark can be hard, and the snooze button may become your best friend. Here is a way to kick that habit and begin your day on the right foot…
Go to a local hardware store and purchase a plug-in timer for around $10. Then, plug a lamp or bright light into the timer and set the timer to turn on the light when your alarm clock is set to go off. Move your alarm clock across your room so you are less likely to hit the snooze button. The combination of the alarm further away from your bed and the room being lit will help signal to your brain that it is morning, and it’s time to start your day.
We’ve all woken up on the wrong side of the bed, stubbed our toe as we drag ourselves out of bed and sluggishly begin to get ready for the day. We’ve all missed breakfast and forgotten our cell phone on our nightstand. At some point, everyone has had a bad start to his or her morning. The key to having a great morning is by getting the proper amount and quality of sleep. By getting great sleep you will wake up refreshed, energized and your mind will be operational. Not getting proper sleep can lead to confusion in the morning, fatigue and minimal energy. So if you can’t seem to catch a break in the morning, it’s time to figure out why you aren’t sleeping well!
If you have found any of these sleep tips to be helpful, then we’ve done our job! For more valuable sleep tips, visit our Blogger site here. If you have any tips of your own that you would like to share with us, please leave them in the comments!