Simple ideas on getting a good night's sleep
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Exercise can help you sleep better, but only if you exercise at the right time. The ideal time for exercise is in the morning. Exercise, but not right before bedtime. Being fit will reduce the little aches and pains which will help you sleep better, but if you do cardio-exercise right before bedtime, your system will remain on high for a good while afterwards, making it very difficult to fall asleep. Exercise regularly during the day and avoid taking naps. Avoid caffeine, alcohol and nicotine.
Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Exercise during the day, not right before bedtime. Maintain a regular sleeping and waking pattern.
Exercising increases your body temperature, while a cooler body temperature is associated with sleep onset. While your exercise routine should vary, late afternoon exercises will make for the best night?s rest. Exercise is not only good for your health, but it can also help you sleep better. It is best if you can work into your schedule a good 30-minute workout in the morning or the afternoon.
Caffeine, a chemical in coffee, colas, tea, chocolate, etc., causes hyperactivity and wakefulness. Some sleep laboratories encourage people to avoid such tyrosine-laden foods as fermented cheeses (cheddar is about the worst; cottage cheese and yogurt are OK), ripe avocados, some imported beers, and fermented meats (bologna, pepperoni, salami). Caffeine can stay in the system a long time. Try no caffeine after lunch and if that doesn't work, limit caffeine to breakfast each day. Caffeine and nicotine are stimulants and they can make it hard to get to sleep. And while alcohol may help you fall asleep, it is noted for disrupting sleep in the early morning hours.
Napping also improves memory, cognitive function and mood. Naps tend to disrupt night-time sleep.
Eating balanced, healthy meals and snacks at regular intervals throughout the day will help with a good night's sleep. Try to avoid eating a large meal in the two hours before bedtime. Eating late at night - particularly fat-filled foods and snacks - may also interfere with a person's ability to fall asleep and sleep restfully. Late night meals engage all the resources of your digestive system - your body is actually doing a lot of work when it's supposed to be resting. Eating before bed is not only unhealthy and lends to weight gain but impedes a good nght's sleep. You are forcing your body to work over time to digest without and physical activity to help.
Children and adolescents need even more - around 9 or 10 hours per night. However, the amount of sleep people need varies widely, ranging from 5 to 10 hours per night. Child wakes from sleep with screaming and trembling after being reprimanded before bedtime.
Avoid activities that may be emotionally upsetting a few hours before you go to bed. Avoid spicy or fatty foods which may cause heartburn. If you drink too much liquid before sleeping, you'll wake repeatedly in the night for trips to the bathroom.
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