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If you have trouble falling asleep or staying asleep, your habits could be to blame. Working on improving your pre-sleep habits is called sleep hygiene. Here are some suggestions for good sleep hygiene for you: *Caffeine. Perhaps as time goes by your body is not as adjusted to taking caffeine as it used to be. Cut out the caffeine (and possibly chocolate too) for a few days and see if that helps. Even caffeine or chocolate taken early in the day can cause problems at bedtime for some people, especially in middle age or later. *Exercise. Are you getting your needed 30 minutes a day of exercise close to bedtime? This can get your resting heart rate up, even an hour or two later, and prevent your falling asleep. So try exercising earlier in the day. *Sugar late in the day. Are you drinking or eating sweets late in the day? Sugar can be a stimulant, and as such can rev you up so you can't sleep. Beware of natural sugar, too, such as the sugar in orange juice. *Stimulating conversations. Are you getting all worked up about something after supper? You can save stimulating conversations for the next day. These can keep you awake because they fill your system with stimulating hormones. *Creative projects. Are you working on a creative project late in the day? This can get your creative juices flowing too strongly at bedtime. This could be great for ideas for your project, but bad for sleep. Best to save these for the following day. Finally, let's talk about what you SHOULD be doing for good sleep hygiene. *Do calm things after supper, in a calm way. *Read short items such as news magazines, with no story line. *If you want to watch TV or video, watch a documentary rather than a thriller or a whodunit. So, now you have plenty of tips for good sleep hygiene. Try them out. They could be just what you are looking for.
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