If you're having trouble getting to sleep and staying asleep you may be inadvertently making it difficult for your body to relax.
Here are 5 ways that you can make it easier for you to consistently fall asleep and awake refreshed.
Limit Stimulants-Know the foods that contain caffeine and limit the amounts you consume during the day, but especially in the evening.
The amounts that can cause sleeplessness vary from one person to another.
So being aware of how much you can consume before you become giddy with energy is important.
Foods and beverages like chocolate, coffee, and tea contain caffeine and can work against a soothing feeling conducive for sleep.
Alternatives include decaffeinated teas and coffees if you must and eating the chocolate far enough ahead of bedtime so it isn't an issue.
Medications can sometimes contain stimulants that you are not aware of.
If you find this to be true, look into changing medications or at the very least, get advice about changing the time that you take it if you think it is interfering with sleep.
Exercising immediately before bedtime can also keep you awake.
Don't use this as an excuse to skip your exercise regime.
Simply push it back from bedtime so that you get the benefit of it without losing sleep over it.
Keep It Quiet-Noises that disturb sleep often include a snoring spouse or partner, a pet that has nightmares (this is more common than you would think), traffic noises and late night television.
Snoring strips can reduce snoring sounds.
Try moving your pet to another part of the house.
And noise can be muted with ear plugs.
Try putting the TV on a timer, many remotes have that feature.
The bottom line is to figure out what's bothering you and take action to eliminate it.
Reduce Fluids-Staying hydrated during the day is a healthy habit.
But continuing to drink right up to the time you go to bed means that you are likely to have to get up frequently to go to the bathroom.
This constant back and forth can really make it hard to get back to sleep, and it often means that you wake feeling less than fresh in the morning.
Try stopping fluids several hours before your usual bedtime.
Make sure you remember to go to the bathroom one last time before turning in for the night.
This can make it easier for your spouse to sleep as well.
Make It Dark-Light can be a terrible distraction for some.
Use shades at the window to totally block out light from the street and from the lights your neighbors use in their yards and on their porches.
Sometimes those can unknowingly be aimed right at your bedroom window.
If you sleep with someone who likes to have the light on at night to read, consider getting a mask.
There are also tiny little book lights that can be attached to the book that can drastically reduce the amount of light that is even present in the room.
Minimize Allergens-The dust mite is one of the most potent allergens known, and its numbers are usually highest in the bedroom.
They can cause congestion, sneezing, coughing and other symptoms that make it nearly impossible to sleep.
Encasing your bedding in zippered covers that make it difficult for them to reproduce is an effective way to minimize their numbers.
Other allergens that can interfere with a good night's sleep include dust, pet dander, mold and mildew spores, and seasonal pollen.
Continually filtering the air to eliminate these airborne allergens will keep the air more conducive for sleep.
Here are 5 ways that you can make it easier for you to consistently fall asleep and awake refreshed.
Limit Stimulants-Know the foods that contain caffeine and limit the amounts you consume during the day, but especially in the evening.
The amounts that can cause sleeplessness vary from one person to another.
So being aware of how much you can consume before you become giddy with energy is important.
Foods and beverages like chocolate, coffee, and tea contain caffeine and can work against a soothing feeling conducive for sleep.
Alternatives include decaffeinated teas and coffees if you must and eating the chocolate far enough ahead of bedtime so it isn't an issue.
Medications can sometimes contain stimulants that you are not aware of.
If you find this to be true, look into changing medications or at the very least, get advice about changing the time that you take it if you think it is interfering with sleep.
Exercising immediately before bedtime can also keep you awake.
Don't use this as an excuse to skip your exercise regime.
Simply push it back from bedtime so that you get the benefit of it without losing sleep over it.
Keep It Quiet-Noises that disturb sleep often include a snoring spouse or partner, a pet that has nightmares (this is more common than you would think), traffic noises and late night television.
Snoring strips can reduce snoring sounds.
Try moving your pet to another part of the house.
And noise can be muted with ear plugs.
Try putting the TV on a timer, many remotes have that feature.
The bottom line is to figure out what's bothering you and take action to eliminate it.
Reduce Fluids-Staying hydrated during the day is a healthy habit.
But continuing to drink right up to the time you go to bed means that you are likely to have to get up frequently to go to the bathroom.
This constant back and forth can really make it hard to get back to sleep, and it often means that you wake feeling less than fresh in the morning.
Try stopping fluids several hours before your usual bedtime.
Make sure you remember to go to the bathroom one last time before turning in for the night.
This can make it easier for your spouse to sleep as well.
Make It Dark-Light can be a terrible distraction for some.
Use shades at the window to totally block out light from the street and from the lights your neighbors use in their yards and on their porches.
Sometimes those can unknowingly be aimed right at your bedroom window.
If you sleep with someone who likes to have the light on at night to read, consider getting a mask.
There are also tiny little book lights that can be attached to the book that can drastically reduce the amount of light that is even present in the room.
Minimize Allergens-The dust mite is one of the most potent allergens known, and its numbers are usually highest in the bedroom.
They can cause congestion, sneezing, coughing and other symptoms that make it nearly impossible to sleep.
Encasing your bedding in zippered covers that make it difficult for them to reproduce is an effective way to minimize their numbers.
Other allergens that can interfere with a good night's sleep include dust, pet dander, mold and mildew spores, and seasonal pollen.
Continually filtering the air to eliminate these airborne allergens will keep the air more conducive for sleep.
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