7 Tips for a good nights rest

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7 Tips for a good nights rest

Copyright 2005

Sleep is an extremely important part of a persons overall

health and wellness, yet so few of us get enough. It is

estimated that almost 60% of adults battle sleep problems

with some regularity. The majority of sleep disorders go

undiagnosed and untreated. What can you do to insure that

you get a better night of sleep?

How much sleep is enough?

First, what is the proper amount of sleep? Everybody is a

little different. However, there is a general consensus

that most adults need an average of about 8 hours sleep a

night. As one gets older the amount of sleep needed does

not decline but the ability to sleep for a single eight

hour period declines. No matter what your age there are

some things you can do to make sleep come a little easier.

7 TIPS for Better Sleep

1. Don’t Nap. You have probably heard it before but it

doesn’t hurt to say it again. If you must nap, try to keep

it to fewer than thirty minutes and do not nap later than

three in the afternoon.

2. Exercise early. Try to work out in the mornings or early

afternoon. Exercise tends to stimulate the body and a late

evening workout will make getting to sleep more difficult.

3. Limit caffeine after three in the afternoon. We all know

that coffee has caffeine (105 mg. in a 6 ounce cup, brewed)

but don’t forget soda (40 mg.) and tea (35 mg.).

4. Keep a regular sleep schedule. Don’t sleep late some

days and get up early others if you can avoid it. Keeping a

regular schedule will help teach your body to become sleepy

at the same time each evening.

5. Relax with yoga before bed. Studies have shown yoga to

be effective against insomnia because of its relaxing

effect on both the mind and body.

6. Don’t drink alcohol before bed. Although alcohol may

help you initially doze off, the late night beer and wine

can interrupt your normal sleep patterns and cause you to

feel unrefreshed in the morning.

7. Snack on tryptophan-containing foods before bed (my

favorite method). Tryptophan is an amino acid the body uses

to make serotonin, a substance that helps you relax. Foods

high in tryptophan include turkey, milk, cheese, tofu,

soybeans, tuna, oatmeal, hazelnuts and peanut butter.

Give these tips a try and see if your sleep improves. If

you still have problems after a week or so it is best to

see your doctor. There are over 70 types of sleep disorders

and your doctor can help define your particular sleep

disturbance and get you back on track to a healthy nights

slumber.

About the Author:

Mike has been a life long follower and proponent of

the fitness lifestyle. Through his avid research, Mr.

has come to the realization that being healthy is a

choice and encompasses not only proper diet but also a

fitness regimen that includes the mind, body and soul.

Mike is the publisher and editor-in-chief for the

health information site http://www.ultimatehealthreport.com

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