Watch It On YouTube!
So many people suffer from sleep problems, the market is flooded with pills, herbs and more recently apps for smart phones and other mobile devices. If you are hoping to do more than just monitor sleep, look no further, the SleepSound™ App is designed to help you fall asleep and improve sleep patterns over time. To learn more about the app, visit our website SleepSound.com
Top 10 Ways To Get Good Sleep
The average person gets less than the required 8 hours each night. It’s not unusual to have restless sleep every so often, but over time it can effect the quality of your awake time. Many of us are guilty of bad habits that might actually interfere with the natural process of drifting off to dreamland.
The following list of recommendations has been gleaned from over 50 years of medical and behavioral science research. Some or all of these could make the difference for you.
A GOOD MATTRESS – The right one can make a big difference and protect your body from back and shoulder pain. Naturally, our bodies differ widely, so when purchasing a mattress, test a variety in the store. Try out everything from traditional coil, to air and foam filled beds. The most expensive mattress is not necessarily the best for you, but when you find one that meets your specific needs, the investment is worth it in the long run. Some stores now offer a trial period with certain conditions, so you can literally sleep on it before you decide.
MINIMIZE LIGHT in your bedroom. Light reduces melatonin and makes it harder to fall asleep and stay asleep. Use blinds that close and/or curtains to block light from outside. For those who are especially sensitive, cover small lights coming from electronics that stay on “power save” mode, such as a television, electric razor, and phone charger. Some digital alarm clocks also give off a bright glow and can be disruptive.
LIMIT YOUR LIQUIDS – Avoid drinking too much before bedtime, even water, if the need to urinate wakes you up. In general you should avoid too much alcohol, caffeinated drinks, certain teas and juices, which can cause a diuretic effect and will likely disrupt your sleep as you frequently feel the need to visit the bathroom.
EXERCISE – Working out, walking or whatever you do to stay active, is great for your mental and physical health. Moving around enough to raise your heart rate during the day can help tire your body to sleep at night. However, your metabolic rate increases after a vigorous exercise routine, especially as you age, and will disrupt sleep if it occurs too close to bedtime. For many, an intense workout after 5pm may make sleep more difficult, so consider adjusting to a morning schedule if this an issue for you.
CHECK MEDICATION – Some medicine, can disrupt sleep, especially those that produce a stimulant effect such as allergy pills with a nasal decongestant or those for respiratory problems. With over the counter remedies, always look for “non-drowsy” formulas. Check with your doctor for alternatives of both prescribed and OTC medicines, if these are still keeping you awake at night.
CREATE A SLEEP SCHEDULE – Consistency is the most effective way to train your brain to be prepared for sleep. Try to wind down your evening around the same time each night and start preparing by brushing your teeth, washing your face, taking a shower or bath, whatever it takes to get in the sleep mood. Energetic creativity may be great for work or play, but not when it comes to establishing a routine that conditions your body to achieve sleep.
REDUCE NOISE – To fall asleep the quieter your bedroom, the better. Turn off television, radio, your computer, and phone. Our brain was designed for the average noise level in a forest or a savanna, which is around 20 dB, not 60 dB as often found in a busy office. If some sounds are unavoidable, then try to mask it with soothing sounds, white noise from a fan or a gentle background of nature sounds such as ocean waves, babbling brook, rain, or soft wind chimes.
BALANCE THE TEMPERATURE – Avoid making your bedroom too hot or cold. Studies show that for most people, a room around 65 to 70 degrees Fahrenheit is usually ideal for sleeping. Some people prefer an open window with fresh air and/or a small fan blowing near them. Personal preferences ad health issues can effect each person’s comfort level. A women going through menopause who experiences periodic hot flashes, or person who is overweight may want the room to be cooler.
LEARN TO RELAX – If your body is in a fight or flight mode, your brain is ready for action not sleep. Mind and body do not operate separately, so if your muscles are tense, then your brain interprets that as “now is not a safe time to fall asleep”. For many, a hot bath, Jacuzzi, or massage may temporarily relax muscles and signal the brain to slow down. For a longer term solution, try relaxation training, meditation, biofeedback, Yoga and Tai Chi. If your tension is because of stress from life problems, then some form of psychotherapy will help your mind and body eventually relax as a competent therapist helps you gain insight and solve difficult life problems.
KEEP PETS OUT – As much as you may love to have a dog or cat nestled on your bed, it could be the reason you wake up and don’t feel rested. You may have mild allergies to the fur and dander. You might also be awaken several times a night as animals take up your personal sleep space, snore, play, or come in and out of the bedroom.