Have a Good Night’s Sleep
Many people find it difficult to get a good nights sleep. But if you follow these suggestions maybe you will rest easy to-night and in the nights to come.
If you fall asleep and rest well throughout the night you are a lucky person. Butif you are restless, tossing and turning without any restful sleep you will not function as well as you could. Uninterrupted sleep relieves stress, raises your energy level, and helps you respond better to the challenges in your daily life.
What you do hours before bed time effects your sleep. For example allow plenty of time between exercising and going to bed, (at least three hours.) Also avoid eating a heavy meal before bedtime. On the other hand, a turkey sandwich and a glass of milk can promote sleep. Abstain from drinking any caffeine, watching exciting movies, reading thrillers, paying bills, or having any disturbing conversations. These activities can act cause anxiety and deter sleep.
You might not have all evening to prepare for sleep but take at least twenty minutes of relaxation before hitting the sack.Whether you take a relaxing bath,listen to calming music, or sit quietly, find a way to tune out the world as you prepare to sleep. (I always have a note book by my chair and jot down ideas to clear my mind.)
Almost every website or book you read about insomnia suggests you rethink your bedroom to enhance your chance of getting a good nights sleep. One thing to consider to create a restful enviornment is the temperature. A cool room will contribute to a good nights sleep. In cold months turn down the temperature and snuggle under a warm blanket. Lighting plays a huge part. Get your bedroom as dark as possible. Even the lighted hands of a clock can disturb your sleep. Some people sleep better with complete quiet. If that is the case, something as simple as fixing a dripping faucet or wearing ear plugs will help you sleep. (A dripping faucet will keep me awake all night.) For quiet sound, turn on a fan or buy a white noise machine.
Choosing the right mattress is important. You can choose from firm to super plush. (and many degrees in between) Add a feather bed if you want an extra layer of softness. A mattress cover will protect your mattress and add thickness. Sheets with a 250 thread count are high enough though you will find higher thread counts at a higher price.. Flannel sheets are great for the cold months. (I use them when it’s cold.) Cotton blend blankets are good to sleep under but I prefer a light quilt.
There are healthy benefits to a good nights sleep.Our brains sort and consolidates information and memories while we sleep. Loss of sleep can effect weight gain by changing our metabolism. A peaceful nights sleep may fight or prevent cancer because sleep influences the hormones cortisol and melatonin.
I sometimes have trouble falling asleep but if I do I can sleep late in the morning. I am a night person anyway and I love my peaceful evenings on the computer, reading or writing. I read my friends articles and comment a good deal at night. I haven’t always been so lucky. For many years I had to be at work at 5 O’clock in the morning. For many more years I worked from 12 at night until 8 in the morning. Now I mostly do whatever strikes my fancy. I hope you can all do the same when you retire. Take care and have a good restful sleep tonight.
Liked it
CHAN LEE PENG | Feb 3, 2009 | Reply
Thanks for the tips. I’ll have a nice sleep then. Take care!
Rask Balavoine | Feb 3, 2009 | Reply
I must take your advice to heart Ruby and put it into practice. I just don’t sleep. I’ve given up coffee etc but nothing seems to work, and I used to be such a good sleeper. Perhaps I need a new bedroom. Rask.
Westbrook | Feb 3, 2009 | Reply
One of the worst problems getting to sleep is worry. Some of the problems that cause worry cannot be dismissed. Until the problem(s) is correctrd, worry may interfere weith sleep.
Christine Ramsay | Feb 3, 2009 | Reply
Thank you for a very informative article Ruby. There are tips here I am sure will prove very helpful to me.
Christine
Ristifer | Feb 3, 2009 | Reply
Great tips. I need to keep these things in mind, so that I can achieve a good night’s sleep. I think that one of my problems is overthinking about the day that has just passed. Not the best thing to do when trying to sleep to prepare for the day ahead. I’ve got some work to do!
Darlene McFarlane | Feb 3, 2009 | Reply
Very helpful tips for anyone who has trouble sleeping. I have had short bouts of insomnia and I know how terribly it can effect your life if it goes on for any length of time. I am a night person too. When everyone else is asleep is my productive time.
Great article, Ruby.
roxanam | Feb 3, 2009 | Reply
good tips
PR Mace | Feb 3, 2009 | Reply
I work PRN as a nurse. I only work two days a week but I work all different shifts. One month, I worked two 12 hour day shifts, two 8 hour night shifts and four evening shift. I was really messed up that month. I am like you and a night person. I write and work the best in the dark. Thank you for some great tips. Hope we can all have a good days or nights rest.
CA Johnson | Feb 3, 2009 | Reply
Thanks for the good tips. We can all use tips to sleep better.
Joni Keith | Feb 3, 2009 | Reply
Such great advice. I dream of a good night’s sleep.
ML Sheldon | Feb 3, 2009 | Reply
Awesome article. I’ll have to try some of that… I live in a noisy ghetto-type place, so it’s always a struggle to get to sleep and stay asleep for the duration of the night!
Shirley Shuler | Feb 3, 2009 | Reply
These are very good tips for a good night’s sleep Ruby, thanks a bunch!!
rutherfranc | Feb 3, 2009 | Reply
a very good share.. actually, I sleep soundly whenever I want to, it`s automat..zzzzzz…zzz
Betty Carew | Feb 3, 2009 | Reply
Great article Ruby with very good information
Mary Patricia Bird | Feb 3, 2009 | Reply
Great article, Ruby. I use a nature sounds machine. I listen to the waves lightly crashing on the shore to help me get to sleep. It really works, especially since I have tinnitus (constant ringing in my ears).
nobert soloria bermosa | Feb 3, 2009 | Reply
i always have hard time getting a goodnight sleep,thanks for this Ruby, certainly this will help
Morgana | Feb 3, 2009 | Reply
I have trouble going to sleep. There are times I go to sleep at 4 and have to wake up at 8.I get no rest during those days. Thank you for the tips…I will try to fallow them.
Blue Buttefly | Feb 3, 2009 | Reply
Thanks for the tips Ruby. Hope this will help.
Maria Blazz | Feb 3, 2009 | Reply
Good article. I’ve heard about some of these advices before, but others were really new for me (like the turkey sandwich, that was curious).
Clay Hurtubise | Feb 3, 2009 | Reply
Good tips.
Thanks,
Clay
CutestPrincess | Feb 3, 2009 | Reply
very interesting and useful article. it really help! check also this article which is related with this topic “10 Sneaky Saboteurs That Make Sleep So Elusive” –> http://www.healthmad.com/Health/10-Sneaky-Saboteurs-That-Make-Sleep-So-Elusive.306515
thank you!
S M Blomker | Feb 3, 2009 | Reply
I do have problems sleeping myself. Your article gives some good advice, ty.
AC Hamilton III | Feb 3, 2009 | Reply
Really great report on how to get more of something we all need more of.
AC
Judy Sheldon | Feb 3, 2009 | Reply
Good tips. Thanks Ruby.
Eunice Tan | Feb 3, 2009 | Reply
I agree good sleeping is essential. Nice tips.
Ruby Hawk | Feb 3, 2009 | Reply
Thanks guys, you are appreciated. I see a lot of us have trouble sleeping and I hope this helps us sleep better. The turkey sandwich sounds like a good idea to me. A little protein and few carbs.
loafer | Feb 3, 2009 | Reply
Thanks for your tips, Ruby. Now I’ll have a better sleep…also thanks for reading my recent poems.
Regards,
LOAFER
Emma | Feb 3, 2009 | Reply
Thank you so much for this blog. I’ve always been a night owl, never wanting to go to bed. I find that I don’t get near enough sleep, because I can’t shut my mind off. But I will try some of the ideas you wrote about in this blog. I read something really interesting in a book I’m currently reading. It says that “each hour of sleep before midnight is equivalent to two hours after midnight.” Now I know I’m not getting enough sleep, because I think I fall asleep around 11:30pm or midnight. I will now try to get to bed earlier and see what the benefits are for me. If anyone’s interested, the book I talked about is called It Can Be Done! It’s a great read – all about healthy living. Thanks for this information!
denus | Feb 4, 2009 | Reply
great advice, thank you so much.
cheers.
Chambo | Feb 4, 2009 | Reply
I am a terrible sleeper. I find that writing before bed makes it a lot harder for me to sleep because my mind is still working on the content etc. I dream about it too. I stay away from caffine before bed because one sip after 8pm and Im not sleeping. Has to be completely dark too. Yeh so this was a good article for me Ruby.
Cheers,
RJ
Inna Tysoe | Feb 4, 2009 | Reply
Good tips.
Thanks,
Inna
Mr Ghaz | Feb 4, 2009 | Reply
Bravo! very helpful tips! thanks for sharing
papaleng | Feb 4, 2009 | Reply
great article Ruby, sure it will help me get that elusive sleep..
Jenny Heart | Feb 4, 2009 | Reply
Thanks for many good tips, I will surely try. Nice thoughtful information.
Brenda Nelson | Feb 4, 2009 | Reply
I sleep better in complete quiet and cannot have any caffine after noon… my hubby on the other hand often likes the TV on, snores..and drinks coke all hours.. thank goodness both of us are usually exhausted by the end of the day or neither one of us could sleep!
Mark Gordon Brown | Feb 4, 2009 | Reply
I used to work a job where I was working nights, 11pm – 7am, on the whole society does not respect that some people do sleep in the day. I found it very difficult, even my employer didnt respect my need for sleep, often phoning in the day, or scheduling staff meetings at 2:00pm.
Brian Daniel Stankich | Feb 4, 2009 | Reply
Excellent and accurate. Brian
Joie Schmidt | Feb 4, 2009 | Reply
You will rest peacefully every night – - sending you limitless blessings*
Best wishes.
Sincerely,
-Liane Schmidt.
goodselfme | Feb 4, 2009 | Reply
Thank you for this sharing article.
Anne Lyken Garner | Feb 5, 2009 | Reply
Great tips, Ruby. I generally don’t have trouble sleeping. Thank God, that so far, falling asleep is one of the things I do best.
gianne | Feb 5, 2009 | Reply
WONDERFUL advice. I have a hard time with sleep and then I end up stressing because I know how vital it is for me. Great writing. Thank you for sharing
Fornis | Feb 7, 2009 | Reply
Very information article. I had not realized that a heavy meal is causing to toss and turn in the bed. I also read detective novels in the dark.
Don’t you think even white noise machine if the sound is high, can create problem?
I find the sound of my computer fans to be white noise like the ceiling fan’s. But the intensity is high. I sleep when I put the computer on for any online download, I still feel that leaves me with a bad feeling in the morning.
-fornls.
complexbanana | Feb 18, 2009 | Reply
Really great article. I have trouble falling to sleep often, so this is helpful
complexbanana
Kate Smedley | Feb 21, 2009 | Reply
Great advice, I’m having sleepless nights at the moment so I will give it a try, thanks Ruby.
http://www.lisabuldo.com | Feb 21, 2009 | Reply
Oh my gosh, I have a major sleep problem. Something that has just became a problem in the past two years. This is great advice and I will let you know how it goes. Thank you, Isobella
eddiego65 | Feb 28, 2009 | Reply
I always have trouble sleeping at night. This is indeed great advice. Thanks!
alfabeta | Aug 3, 2009 | Reply
Really good advice in this article!