Sleep is really important for each of us, from the elderly, young
children, pregnant women. For each specific case are the best way to
sleep, but they are divided into the following way. Read more how make good night sleep at here: https://sidesleeperreviews.com/
Set a sleep schedule—and stick with it
If you do only one thing to improve your
sleep, this is it, says Dr. Breus: Go to bed at the same time every
night and get up at the same time every morning—even on weekends. A
regular sleep routine keeps your biological clock steady so you rest
better. Exposure to a regular pattern of light and dark helps, so stay
in sync by opening the blinds or going outside right after you wake up
Keep a sleep diary
To help you understand how your habits affect
your rest, track your sleep every day for at least 2 weeks. Write down
not only what’s obviously sleep related—what time you go to bed, how
long it takes you to fall asleep, how many times you wake up during the
night, how you feel in the morning—but also factors like what you ate
close to bedtime and what exercise you got. Comparing your daily
activities with your nightly sleep patterns can show you where you need
to make changes.
Stop smoking
Reason number 1,001: Nicotine is a stimulant,
so it prevents you from falling asleep. Plus, many smokers experience
withdrawal pangs at night. Smokers are 4 times more likely not to feel
as well rested after a night’s sleep than nonsmokers, studies show, and
smoking exacerbates sleep apnea and other breathing disorders, which can
also stop you from getting a good night’s rest. Don’t worry that
quitting will keep you up nights too: That effect passes in about 3
nights, says Lisa Shives, MD.
Review your medications
Beta-blockers (prescribed for high blood
pressure) may cause insomnia; so can SSRIs (a class of antidepressants
that includes Prozac and Zoloft). And that’s just the beginning. Write
down every drug and supplement you take, and have your doctor evaluate
how they may be affecting your sleep.
Exercise, but not within 4 hours of bedtime
Working out—especially cardio—improves the
length and quality of your sleep, says Dr. Shives. That said, 30 minutes
of vigorous aerobic exercise keeps your body temperature elevated for
about 4 hours, inhibiting sleep. When your body begins to cool down,
however, it signals your brain to release sleep-inducing melatonin, so
then you’ll get drowsy.
Cut caffeine after 2 pm
That means coffee, tea, and cola. Caffeine is
a stimulant that stays in your system for about 8 hours, so if you have
a cappuccino after dinner, come bedtime, it’ll either prevent your
brain from entering deep sleep or stop you from falling asleep
altogether.
Write down your woes
“The number one sleep complaint I hear? ‘I
can’t turn off my mind,’ ” says Dr. Breus. To quiet that wakeful
worrying, every night jot down your top concerns—say, I have to call my
insurer to dispute that denied claim, which will take forever, and how
can I spend all that time on the phone when work is so busy? Then write
down the steps you can take to solve the problem—I’m going to look up
the numbers before breakfast, refuse to stay on hold for more than three
minutes, and send e-mails tomorrow night if I can’t get through—or even
I can’t do anything about this tonight, so I’ll worry about it
tomorrow. Once your concerns are converted into some kind of action
plan, you’ll rest easier.
Take time to wind down
“Sleep is not an on-off switch,” says Dr.
Breus. “It’s more like slowly easing your foot off the gas.” Give your
body time to transition from your active day to bedtime drowsiness by
setting a timer for an hour before bed and divvying up the time as
follows:
First 20 minutes: Prep for tomorrow (pack your bag, set out your clothes).
Next 20: Take care of personal hygiene (brush your teeth, moisturize your face).
Last 20: Relax in bed, reading with a small, low-wattage book light or practicing deep breathing.
Sip milk, not a martini
A few hours after drinking, alcohol levels in
your blood start to drop, which signals your body to wake up. It takes
an average person about an hour to metabolize one drink, so if you have
two glasses of wine with dinner, finish your last sip at least 2 hours
before bed.
Snack on cheese and crackers
The ideal nighttime nosh combines
carbohydrates and either calcium or a protein that contains the amino
acid tryptophan—studies show that both of these combos boost serotonin, a
naturally occurring brain chemical that helps you feel calm. Enjoy your
snack about an hour before bedtime so that the amino acids have time to
reach your brain.
Some good choices:
1 piece of whole grain toast with a slice of low-fat cheese or turkey
Banana with 1 teaspoon of peanut butter
Whole grain cereal and fat-free milk
Fruit and low-fat yogurt