Learn How To Improve Your Sleep – Some Useful Tips

We’ve gone through the lack of sleep symptoms, it’s about time you learn how to sleep better.

Sleeping in on weekends is bad for you

We all love having time off from school/work or whatever it is that keeps you occupied during the week, and we all love sleeping in when we can as well.

If you normally go to bed around 11 p.m and get up at 7 a.m, going to bed at 2 p.m and getting up at 10 a.m a couple days a week might  make it more difficult for you to sleep well the rest of the week, when you really need it in order to perform well.

Try and sleep for example from 11-7 everyday for a while and see if it makes a difference. I realise it is almost impossible not to stay up a bit later on weekends/sleep in when you can, but don’t change your sleep patterns more than necessary.

Avoid these things before you go to bed

While you shouldn’t be hungry nor full when you go to bed, there are some things you should always avoid before bed if you are suffering from a sleeping disorder.

• Have your last drink at the latest one hour before you go to bed, but make sure you drink 1.5-2 litres of water everyday. By doing this you shouldn’t wake up during the night from wanting to go to the toilet, and you shouldn’t wake up thirsty either.
• Don’t drink cola or similar drinks, the effects of caffeine may last up to 12 hours, which could make it very difficult for anyone to fall asleep.
• Alcohol may help you fall asleep, but you will probably not feel that well rested when you wake up anyway.
• If you are hungry before you go to bed, eat something light. If you go to bed hungry you will most likely also wake up in the middle of the night very hungry, and the odds of you falling asleep again are not in your favor.

The importance of sleeping in a dark room

Do you have problems sleeping when it’s bright?

– Me too.

If I wake up and it’s bright in my room, I will have a difficult time falling asleep again. I’m not really bothered by it because I tend to get up around 7-8 everyday regardless what day it its, but if I wanted to sleep longer I would make sure my room would be darker.

Make sure you turn your computer/tv off, cover your alarm clock if it’s bright and pull the blinds down/shut the shutters.

Listen to relaxing music

Do you have an iPhone/Android phone? Great, go to the app store/market place and download ‘white noise’ and put it on before you go to bed. You can choose between listening to the wind, the waves or some relaxing tunes. If you don’t have a smartphone, don’t worry, just listen to some calm music of your choice.

Get a new mattress

How long has it been since you last got a new mattress?

If the answer is a couple years, you may want to consider getting a new one. A worn out mattress will not be as comfortable as a new one. Do you sleep better while staying at a hotel?

Most likely yes, and while this might also be because you are getting away from the everyday stress etc, a new mattress probably helps as well.

Move it

That’s right, this is something that makes a HUGE difference for many people.

If you are mainly sitting down at work/school all day, chances are your body needs some exhaustion. Go for a walk every day, sign up at the gym, go swimming, go on a ride with your bicycle, inlines, anything that will get your heart rate up. Just don’t do any of the above minutes before you are going to bed, that will make it more difficult to fall asleep because of the higher pulse etc.

How are you?

Are you feeling stressed in any way? job related, relationship issues, upcoming exam etc?

This may very well be one reason for your lack of sleep. Stress goes away, your assignments will be handed it and you will (hopefully) solve your relationship issues.

Summary with a couple additional tips:

We’ve gone through the lack of sleep symptoms and we’ve been through how to relieve it as well. Here’s a short summary of what you can do to improve your sleep:

Is it cold in your bedroom? If so, wear socks and put on an extra blanket.

Make sure it is dark in your bedroom, light may confuse your body thinking it’s time to get up, so turn off all light sources in your room.

Don’t go to bed hungry or too full, eat a light snack if you feel hungry, a sandwich and hot chocolate perhaps? Chamomile tea may help you sleep better.  Avoid caffeine.

Listen to music/relaxing tunes.

Last but not least, if your problems are persistent, see a doctor. This website is created to give you an overview of some of the lack of sleep symptoms and tips on how to relieve it, but in some cases prescribed medicines may be necessary.

Conclusion:

Try all or at least some of the above ideas for a week or two, if you are still not sleeping better after that, consult with your doctor. Thanks for visiting and good luck, hopefully you will sleep well in no time!