How to Get a Good Nights Sleep

Sweet dreamsGood health requires you to get a good nights sleep. But 57% of American adults have night insomnia and it’s closer to 68% among women.

If you’re among those suffering from night insomnia, you need sleep training. But why is it so important to learn how to get a good nights sleep?

Getting a good nights sleep almost every single night will help you to:

  • Slow down the aging process. Sleep deprivation causes your hormones to behave like those of a much older person.
  • Keep your thinking sharp. Night insomnia for even one night can interfere with memory, concentration and job performance.
  • Lose weight and stay slim. Losing sleep causes your hormones to go haywire, increasing your cravings for unhealthy food.
  • Prevent type 2 diabetes. Lack of sleep increases your chances for developing insulin resistance and adult-onset diabetes.
  • Maintain a strong immune system. Sleeplessness compromises your immunity, making you more vulnerable to diseases.
  • Feel better and be happy. People who regularly get a good nights sleep are happier and more content, whereas insomniacs have a higher rate of depression, alcoholism and suicide.

How to Get a Good Nights Sleep – Naturally

If you want to get a good nights sleep naturally, and not rely on medications, you’ll need this sleep training to learn some new behaviors.

  • Create a perfect sleeping room. Redo your bedroom so that it’s dark, quiet and peaceful. Get rid of distractions. And make sure your bed and clothing are as comfortable as possible.
  • Develop a bedtime routine. Activities that make you feel drowsy, like soothing music or reading a “dull” book, can help you unwind from a busy day and prepare you for an undisturbed night.
  • Avoid all evening stimulants. Alcohol is a stimulant that can disrupt your sleep, so avoid it at dinnertime and for the rest of the evening. And caffeine activates alertness and stress hormones that can affect your body for 8 hours or more.
  • Keep your room and body cool. Your body core temperature has to drop in order for you to fall asleep. So keep your bedroom cool – between 55 and 72 degrees. And, since food raises body temperature, make sure your evening calories are low.
  • Get your exercise just right. Regular daily exercise reduces stress and helps you to relax. But since physical activity also raises your core body temperature, try to get your exercise completed during the daytime or at least by early evening.
  • Take a nice warm bath.  A warm bath 4 to 5 hours before bedtime is relaxing. And although it temporarily raises your body temperature, as you cool down you’ll feel more and more drowsy.
  • Use supportive devices. Earplugs or a white-noise sound machine can help to block out any unwanted noises. And eyeshades or darkroom blinds can screen out the light.
  • Learn relaxation techniques. Deep breathing exercises, yoga, biofeedback and CDs that teach progressive muscle relaxation can all help you calm down. Here are two exercises you can practice during the day so they come easily at bedtime.
1. Focus on slow, deep breathing from the diaphragm. Inhale to the count of four and exhale from one to eight.

 

2. Learn to replace unpleasant thoughts with pleasant and enjoyable memories, visualizations and fantasies.

Now it’s time for you to take charge of your own sleep training. In order to overcome night insomnia and learn how to get a good nights sleep – every night, set up great new bedtime habits based on what works for you.

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