Sleep Better?

I’m a high school student and I have really bad sleep deprivation…I have to go to bed at 9 so I can wake up at 5 and the sleep inbetween is fine, its just I always need more: there’s this general weariness/exhuastion I constantly feel. Any tips for getting better/more sleep?
also, are naps helpful or detrimental?

* Minimize noise with earplugs and minimize light with window blinds, heavy curtains, or an eye mask. Do not turn on bright lights if you need to get up at night. Use a small night-light instead.
* Avoid large meals within two hours of bedtime. If you are hungry, a glass of milk or a light snack is a good choice. Milk contains the amino acid L-tryptophan, which has been shown in research to help people go to sleep.
* Get aerobic exercise during the day to reduce stress hormones, but avoid anything too strenuous within three hours of bedtime. Regular exercise may promote deeper sleep.
* Go to bed at a regular time and avoid napping late in the afternoon. If you need to nap, take a brief nap for 10-15 minutes about eight hours after you awake.
* Stop working at any task an hour before bedtime to calm mental activity.
* At bedtime, keep your mind off worries or things that upset you; avoid discussing emotional issues in bed.
* Consider having pets stay outside of your sleeping area. Having a pet in bed with you may cause you to wake if you have allergies or if the pet moves around on the bed.
* Make sure your bedroom is well ventilated and a comfortable temperature (below 75F and above 54F).
* Keep your bedroom for sex and sleeping. If you can’t sleep or if you wake up in the middle of the night, go into another room and read a book or watch television until you feel sleepy.
* Learn a relaxation technique such as progressive muscle relaxation and practice it in bed.
* Nicotine is a stimulant and should be avoided particularly near bedtime and upon night awakenings. Stimulants may interfere with sleep.
* Caffeine should be discontinued at least four to six hours before bedtime. Caffeine is a stimulant that is present in coffee, cola, tea, chocolate, and various over-the-counter medications. Consider gradually reducing the amount of caffeine you consume to avoid withdrawal symptoms like headaches.
* Alcohol is a depressant and may help you fall asleep, but the subsequent metabolism that clears it from your body when you are sleeping causes a withdrawal syndrome. This withdrawal causes awakenings and is often associated with nightmares and sweats.

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Times are tough. However, losing sleep because of your problems is never worth it. You may get a temporary high from drinking kegs upon kegs of beer, smoking pot or working yourself to death. But sleep deprivation, as a result of escaping your problems, may make matters worse. Aside from jeopardizing your health and mind, not getting ample sleep can also put your relationships at risk.

It is important to note that a person needs at least six to eight hours of restful sleep every night. While you are sleeping, your body is getting the rest it needs and your adrenal gland is being repaired and restored. If you do not get that much needed slumber, however, your adrenal glands remain depleted and drained. Furthermore, there are a host of serious problems, including diabetes and certain types of cancers, which can be a result of not having adequate sleep.

If you have been finding it difficult to sleep, popping a sleeping pill is not always the answer, especially if you are taking medications for other conditions. You do not want to follow in the footsteps of Heath Ledger. In fact, it may be a better idea to find natural ways to induce sleeping. Here are some of the things you can do to help you sleep better at night.

Go Dark

Melatonin is released by the brain usually at around two in the morning. This brain chemical is important in providing you a deep and restful sleep. However, if your bedroom is exposed to neon lights or other bright lights, your brain might not release melatonin, thinking that it is still day time. Thus, it is often wise to keep your bedroom dark during the night.

You can achieve an almost pitch dark environment by using thick curtains. If you share a room with other people, using an eye mask to keep things dark will be helpful in getting you to sleep.

Exercise Regularly

People who work out at least three times a week have been found to sleep better at night. Try exercising for an hour and you will realize that you will feel sleepier during your bedtime. Besides, exercise is good for your overall health.

Don’t Be Tempted To Have A Midnight Snack

It is actually all right to eat light snacks in the evening because it would be much harder to sleep on an empty stomach. However, it would be better to skip fatty and heavy snacks a few hours before you sleep because this could make your blood sugar surge, which will surely prevent you from going to sleep.

Say No To TV Before Going To Bed

The best place to put the television is outside your bedroom. The flickering lights caused by the television will prevent you from snoozing because it stimulates the brain. Pineal gland function is also disrupted because of the television lights. If you want to go to sleep at 10pm, the television (or even the computer) should be off by 7pm.

Read Something Relaxing Or Spiritual

Reading books or magazines about soothing or spiritual themes encourage restful snooze because it will not agitate you. Instead, these kinds of materials will make you feel relaxed. In contrast, a suspense-filled plot or a horror story would surely make you feel awake, because of fear or because you are compelled to finish the book.

Put On Your Socks

Studies have proven that the feet have poor circulation, so they are the first areas of your body that feel cold during winter nights. If you do not want to wake up in the middle of the night because of the chill, better put on a pair of socks before you go to bed.

If you badly need to sleep and can’t wait for the above tips to work, then you could probably use a natural sleep supplement, such as Somulin, to help you doze off. For more information about this product, visit http://www.somulin.com/.

About the Author:

Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premier online news magazine. http://www.thearticleinsiders.com.

Article Source: ArticlesBase.com – How to Sleep Better at Night Without the Hassles

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