8 Tips to Help You “Go To Sleep!”
Most of us don’t get enough sleep, and that’s a serious problem. Sleep deprivation can suppress your immune system, allowing you to get sick more easily. It gives you brain fog, so you can’t concentrate or perform well at work, at school, or even in a conversation. Children who don’t get enough sleep can have behavioral problems, and adults who don’t get enough sleep feel tired all day. For some people, that results in not only excessive caffeine consumption but excessive appetite. Studies have shown that people who are sleep-deprived eat more, especially more starchy foods like pasta, bread, and sugar.
In other words, sleeping matters, and sleep is good for you. Sure, you can sleep too much, and that’s not good for you, either. But if you are one of those people who just don’t have time to sleep enough, or who are in the habit of staying up too late and then regretting it in the morning, I suggest taking a serious look at your sleep habits. You will have an easier time feeling calm, eating less, being less hungry, and controlling your decisions about food if you are well rested.
Here are some tips to help you get a better night’s sleep:
1. Turn off the television. That noise, those flickering lights, and that electricity are not conducive to restful sleep. If you are in the habit of falling asleep with the television on, it’s worth trying to go without, at least a few nights per week. Your sleep will be sounder and more refreshing.
2. Indulge in comfortable, luxurious linens.
3. Clean up. If your bedroom is clean, you might sleep more peacefully. Clutter in a room can make you feel stressed and anxious. When the space around you is clean, calm, and serene, you’ll feel that way, too.
4. Ritualize. Studies show that if you have a nighttime ritual, you will fall asleep more easily. Whether it’s taking a bath, reading a book, drinking a cup of non-caffeinated herbal tea, or listening to music, do that one thing before bed every night and your body will know exactly where it’s going.
5. No caffeine after 3 p.m.
6. Turn in early – sometimes. If you are chronically sleep-deprived, try setting aside one night per week (even if it is difficult to do it on the same night each week) to turn in early, relax, and catch up. If you only get five or six hours a night, a solid ten-hour sleep one night per week might be just what you are craving.
8. Meditate. Meditation techniques teach you to calm your anxious, racing thoughts so you can finally drift off. It’s like yoga for your brain, and you’ll think more clearly during the day, too.
Bottom line: let yourself sleep. Sleep is very important, and it will make everything in your life work better.
This is an excerpt from Naturally Thin by Bethenny Frankel, available on Amazon.com.
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