When you can’t improve your
baby’s around-the-clock schedule or stop a sick infant from getting you up at
3am, you are able to improve the standard of the little sleep that you do
manage to get.
10 simple steps:
1. Just refuse it
Abstain from caffeine,
nicotine, and alcohol intake around late mid-day and evenings. Coffee to close
to mid-day can delay your ability or chances of falling asleep and even hours
later, and worst still is that more than a couple of glasses of wine or beer
can make you become very restless while trying to fall asleep. One should
always keep in mind that, caffeine is found not only in coffee and black tea.
It is also an ingredient in chocolate, medicines and even soft drinks.
2. Carry out some form of Exercise
Perform some kind of exercise,
but it would be useful to keep in mind that you must finish your exercise
routine at least three hours before going to bed as the body will need time to
come down from the high of the exercise you have just taken part in.
3. Temperature
Keep the bed room environment
at a comfortable temperature and eliminate light and noise, which can all too
easily awaken you from a light sleep. For the most part the majority of people
will enjoy a fulfilled sleep in a cooler comfortable environment.
4. Grab a snooze
15-20-minute naps periodically
throughout your day can improve performance, hone memory and usually lessen the
signs and symptoms of fatigue. Bear in mind, however, that for many people
sleeping periodically throughout the day could disrupt a great night’s sleep.
5. Stay with a routine
Once you have established a
normal sustainable bed time routine for the baby, perform the same on yourself.
An hour or so approximately before going to bed, get rid of that stressful reading
matter such as those bills, or those office papers. Take time to chill out and
maybe run a calming warm bath and just soak in it. Create a calming atmosphere
with maybe a small amount of essential oils in the bath. Perhaps even a herbal
tea.
6. Over doing it
If you cannot fall asleep
after half an hour, don’t remain in bed just becoming more and more restless.
Get yourself out of bed perhaps go into another room, and read something not to
thought provoking listen to some pleasurable calming music until sleep creeps
up on you.
7. A bed is perfect for bed
time
Your bed should have only two
uses namely, sleep and sex. The worst thing to do on your bed is to get in the
habit of turning it into your office thereby reading your correspondence and
bills whilst in bed. Mentally you need to associate your bed with sleep time.
Never take monetary or work problems to bed, well, not if your desire is to
sleep.
8. Bad habits
As the evening approaches you
should never drop off to sleep on the sofa or that favourite comfy chair. The
best course of action if you find yourself falling asleep anywhere other than
bed is to go to bed. Forming the habit of sleeping anywhere other than
bed could lead to sleeping issues further down the line.
9. Food intake
Avoid like the plague,huge
meals near to bed time. But when you’ll need a snack before hitting the sack
pick something high-carb like maybe a bowl of cereal. It may encourage sleep.
10. Eradicate all the worries
Taking to bed your daily woes
is a sure fire recipe for a sleepless night. Something I do on occasion if
thoughts start to race around my head whilst I’m trying to sleep is to make
notes on paper with the intention of dealing with the woes when I awaken.
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