Sleep tips Part 3

21. Have Fluffy Blankets

Fluffy blankets help you get a better night’s sleep for a couple reasons. One, if they are fluffy then their material is an open weave, which allows for breathing. When material breathes, it releases hot air and you won’t overheat. A fluffy blanket will also be soft and feel good against your skin. It’s hard to sleep well at night if you are constantly being scratched by the blankets.

22. Wear Comfy Pajamas

Silk, satin and other material always looks good, but it may not be the best to wear. Pajamas need to be comfortable at night in order for you to sleep well. Material that is too heavy or doesn’t breathe well can harm your good sleep. Choose cotton blends and material that is comfortable on your skin. Avoid anything that scratches, pokes or doesn’t fit right. Looking good is not an option over having a great night’s sleep.

23. Buy a Good Pillow

Every person has his or her own preference for a pillow style. Lumpy, bumpy, firm or soft – it makes no difference as long as it is comfortable to you. Purchase one with a solid covering so the stuffing doesn’t fall out and make a mess. On the other hand, if it doesn’t have a good covering, buy an extra pillowcase and double stuff it.

24. Have a Night Light

The occasional potty break in the night is bound to happen. When it does, have a little night light in the hall or bathroom so you have enough light to guide your way. A stubbed toe or bruise to the shin is no fun in the dark, and can turn even the perfect beginnings of a good night’s of sleep into a nightmare.

25. Put a Paper and Pencil by Your Bed

Are you one of those people who get the best ideas during the middle of the night? Keep a pen or pencil by your bed with a sheet of paper. If you wake up in the middle of the night and have a great idea, dream or anything important that you want to remember, write it down. Don’t lie in bed and try to drill it into your head to remember. Take the worry out, write it down, and fall right back asleep.

26. Relax Exercises Before You Sleep

Even the most relaxed person will have a stressful day or two now and then. If you are feeling stressed out, but it is bedtime, try some relaxation exercises to calm yourself down. Deep breathing, focusing on one object and relaxing the muscles in your body can chase away the stresses so you can sleep peacefully. The relaxation techniques can be done anytime during the day if you need to unwind or take a breather. They will help you unwind at night and fall asleep quickly, too.

27. Exercise During the Day
Keeping fit is important. However, if your exercise regime is scheduled for after dinner every day, it may affect your sleep patterns. The adrenaline after a good workout pumps through your veins, however it can keep you awake too. Tossing and turning in bed until the adrenaline rush wears off can be tiring. Exercise earlier in the day or hold off until morning so your adrenaline has the proper amount of time to relax.

28. Sit With Your Feet up Before Going to Bed

Propping your feet up before bed not only gives you rest, it improves your circulation. When your circulation is adequate, any swelling that may have occurred during the day goes down also. If the swelling is bad, it can make your legs throb during the night and make for a fitful sleep until the swelling does go down.

29. Set an Alarm Clock

Don’t rely on your natural alarm clock to get up in the morning. If you have an important meeting, make sure to set an alarm clock for the appropriate time. When the alarm clock is set, you won’t have to worry if you will wake up at the right time or not. An alarm will take the guesswork out and you can rest easy, all night.

30. Keep the Room Dark

Not everyone has the privilege of sleeping at night. Many people work an afternoon or night shift, forcing them to sleep for at least part of the day. If you are one of those people, keeping the room dark will help you get a better sleep. Hang dark colored towels or a blanket over the window. If there isn’t a curtain rod, use duct tape to keep it close to the wall and no sun rays peeking in around the corner.

Sleeping tips

Many of my friends have problems sleeping, so I thought  I would give a few tips over the next few posts about how to get a better nights sleep, which at my age I really need.

1. Avoid Late Nights Snacks  You might think your tummy is rumbling, but it really may be  boredom. Especially if it’s late at night. When you eat and then lay  down, the digestion of the food can cause problems. A late night  snack may cause you to get heartburn or acid reflux. Falling asleep  may be rough when your insides are burning. Eat an earlier snack or  wait for breakfast to eat so you sleep well.

 2. Skip Caffeine After Dinner

You ate a big dinner and feel a little sluggish. For a pick me up, you  have a cup of coffee or a glass of soda. Wrong! That little bit of  caffeine after dinner may keep you awake all night. By the time the  pick me up takes effect, it will be close to bedtime. Caffeine not only  keeps your body awake, but your mind too. You may have trouble  falling asleep, and when you do, it may be restless and full of strange  dreams. Skip the caffeine until breakfast to have sweet dreams.  

3. Eat a Small Dinner

A small dinner before bedtime can help in more ways than you think.  You won’t feel sluggish and in need of a pick me up, you won’t blow a  diet plan and you’ll feel hungry for a snack earlier! Smaller meals  typically digest easier, preventing any problems from creeping in  during dreamtime!  

4. Skip Nicotine

Nicotine products can interfere with a good night’s sleep. The nicotine  in cigarettes and tobacco products is addicting, and if indulged before  bedtime, can make the body experience withdrawals right away that  interfere with sleep. If you need to use tobacco products, use them  an hour or so before you are planning to go to bed. This will give your  system adequate time to process the nicotine and withdrawal without  harming sleep.  

5. Eat an Early Dinner

The sooner you can begin your digestion, the sooner you can have a  snack. Early snacks have the proper amount of time needed to digest  before laying down, preventing heartburn. Early dinners also burn off  more calories, keeping you healthier too!

 6. Avoid Greasy Food at Dinner

Does it feel like a huge grease ball is sitting in your stomach? No  matter which way you turn, you can’t get comfortable. After tossing  and turning for hours, you get up to find the proper medicine to make  it feel better. If you had skipped the big, late and greasy meal, you  would be blissfully into dreamland by now.

 7. Try Relaxing Music

A song can soothe the soul. At least for some people. Classical music  CD’s playing quietly can set the mood to sleep peacefully at night. In  addition, studies have shown that playing them while your baby sleeps  improves their think patterns. If it can help them so much, it can’t  hurt you either! If the mood is peaceful and relaxed, and if you wake  up during the night, you may fall back to sleep easier since it still  remains peaceful and relaxed.

8. Hot Tea or Milk

There is an old wives’ tale that says to drink warm milk before bedtime  to help you sleep. You can try it, but a cup of decaffeinated tea may  taste better. A warm drink warms your insides, but don’t drink too  much to fill your tummy. That could put you right back to having acid  reflux, which hurts!

9. Limit Your Beverages  

This goes against a few tips, but only a little. If you need warm tea or  milk to fall asleep, drink in moderation. Drinking a gallon of warm milk  will fill your bladder up in a few hours. Having to get up and go to the  bathroom during the night doesn’t make for restful sleep. If you need  to sip something, sip in small quantities.

 10. Read a Book

This tip needs to be followed with caution. Pick a book where you can  read a few pages or chapters each night before bed. The quiet time  relaxes your body and mind and focuses on what you are reading.  Your body will fall asleep faster in a relaxed state and remain that way  all night. However, if you choose a very interesting or scary book, the  effects may reverse! You may stay up too late to finish it or be too  scared to sleep!