Tips for Effective Sleep

Sleep is an important part of our lives, yet many of us struggle to get the sleep we need, to fall asleep, and to stay asleep. Those that have the time to get the sleep they need often find that their sleep isn't effective and doesn't refresh the way that it should. There are several things that can be done to help combat these sleep issues.

There are different issues that cause sleep problems, but in general there are several things that can be done to make sleep more effective. Keep your room comfortable. The temperature should be cool, but not cold and not hot. A white noise machine or a loud fan are helpful as they help drown out other noises. Shades should be used and all lights should be off. Use the bed for sleeping and sex only. This isn't easy for many of us. We read in the bed, watch TV, work on laptops or other devices. However studies show that sleep will be more effective if the bed is used only for sleep. Taking it one step further most believe that it is best to have the TV and computer in a different room. Diet and exercise also play a hand on a good and effective nights sleep. Large meals should be avoided about three or four hours before bed. A light snack would be the answer if you are hungry. Exercise is important and should be done early in the day to make you tired while also providing a wide range of benefits, however it shouldn't be done before bed because it will recharge you.

Avoiding caffeine, nicotine, and alcohol before bed will greatly improve the quality of sleep. Caffeine and nicotine should be avoided about four hours before bed. Additionally after lunch caffeine should be consumed in small quantities. On the other hand, alcohol helps us fall asleep, but is often disruptive to our sleep. It should be avoided for about two to three hours before sleep. Avoid the TV and the computer right before bed (about 30 to 90 minutes) because the light from them is bright and often convinces the body that it is daytime, throwing off the urge to sleep.