***Absolute Best Ways for You to Upgrade Your Sleep

Have you been feeling worn out? Or like you’re not getting enough sleep? You’re not alone. Many factors interfere with a good night’s rest – from stress, personal issues, or illnesses. Consider these simple tips.

I. Get a Bedtime Ritual

Make a relaxing transition from wake time to sleep time with a set of activities an hour or so before bed. Take a warm bath, read a book, or listen to soft music. Avoid stimulating activities or anything that will increase your alertness.

II. Wind Down

Consider healthy ways to cope with stress. When you’re feeling overwhelmed your sleep is likely to suffer. Manage your stress by getting organized, setting priorities and delegating tasks. If you need a break from tasks make sure you take one. Take time to be mindful and try exercises to cope with stress such as yoga and meditation.

III. Nap Early or Not At All

Power napping may be necessary for you to get through your day, but if you can’t fall asleep at night it may be necessary to cut them naps out of your life. If you must nap try limiting to only 30 minutes earlier on in the day.

IV. Make Your Bedroom Cozy

Associate the bedroom with relaxing. Consider room- darkening shades and lowering the temperature. Create an environment that suits your needs. Make sure to invest in a comfortable mattress and a good pillow (Remember most mattresses have a life expectancy of 10 years). Check your room for any distractions that might hinder your quality of sleep.

V. Eat Right and Exercise Regularly

Pay attention to what you eat and drink. Avoid large meals, caffeine, alcohol, or smoking two hours prior to going to bed. Try to eat earlier on and if you need a snack, go for something light and healthy, so you don’t get heartbu throughout the night. Drink enough fluids to keep you from waking up thirsty, but not so much you are waken up my the need to pee. Nicotine, caffeine, and alcohol should be avoided too. The stimulating effects of this will take hours to wear off. Alcohol is thought to actually tire you out, but it will disrupt the quality of sleep throughout the night. Vigorous exercise stimulates the body to secrete cortisol, which helps activate the alerting mechanism in the brain. Avoid exercising 2-3 hours before bed.