In our very modern, stressful and busy lives, we need down time more than ever. The problem, though is that more people are sleep-deprived than ever before, setting up a very frustrating paradox. So how do combat insomnia while maintaining our current lifestyles?
* Exercise: It’s true that keeping your body fit with at least twenty minutes of heart-elevating activity will help you achieve that deeper sleep that we are all seeking. The important thing to note about starting any exercise program is to discuss the risks/benefits with your doctor and try not to work out at least an hour before going to sleep as this can possibly have the reverse effect – as in causing insomnia.
* Food Choices: If you already suffer from acid reflux then you are probably already well aware of waking up to choking and sputtering from acid rising during sleep. Keep your choices bland and try not to eat directly before you head to bed. Limiting alcohol and coffee (of course) is also a good way to ensure a sounder night’s sleep.
* Smoking: Any time you use a product that has additives that stimulate the body, like nicotine or caffeine, be prepared to endure a restless night’s sleep. According to a study conducted by Johns Hopkins University1, smoking not only lengthens the time before sleep onset, but also deprives the sleeper that of that necessary deeper sleep stage. Smoking and nicotine keep sleep lighter and the person far more fatigued in the morning.
* Sleeping Positions: You’ve had to roll your snoring spouse over more than a dozen times during the night, in your mind you’ve made the correlation between sleeping on your back and snoring, but is there medical evidence to support this theory? There is! When the sleeper is on their back it puts more pressure on the back of the throat, restricting the airways. You could possibly try having something in the bed to help remind them. For instance, some people use an object like a tennis ball to get them to roll back over.
* Losing Weight: As with the sleeping positions, extra weight puts the same kind of pressure upon your throat when sleeping at night. By shedding those extra pounds you too, can help achieve a better night’s sleep.
* Limiting Distractions: Some people swear by falling asleep in front of the television set as a way to help them to fall asleep quicker, while others use the old standby of books. If you are trying to find a quicker and deeper sleep than you should probably try to avoid both. Studies have found that television also has an arousing effect due to its full-spectrum lights, so if you have to choose, choose a book.
These few tips just might help you to find that elusive night’s sleep. The good news is that not only will you feel healthier, but you’ll have more energy in order to have a fuller and productive day. And instead of feeling drowsy and lethargic, better sleep will perpetuate more sleep.
Robert Bates is the owner of topantisnoringdevices.com and a former snorer himself. He is determined to alert snorers everywhere about the damage snoring can do your health, and the remedies available.