5 Tips & 5 Giveaways to Improve Your Sleep
Boost your mood, improve your resolve and regulate your eating habits with some extra zzz's.
Do you pay attention to how much sleep you get each night or do you sometimes cheat yourself from valuable sleep time? Sleep is not just vital for regular functions it's also important to help us with stress management and reducing daytime fatigue.
If you gave yourself some new diet and fitness resolutions this year or you're working to cut back or quit a habit, you should include extra sleep in your plan. It will help improve your mood when you are feeling deprived and increase your resolve to meet that goal. Many people make bad food choices when they are tired. Do you want to be sharp and full of energy every day? Well, it may be easier to achieve than you may think. How you feel while you are awake, greatly depends on how you sleep.
If you struggle to get a good night of sleep you are not alone. Some people find it difficult to sleep through the night without at least one bout of restlessness or running to the bathroom. Others find it difficult to fall asleep or wake up in the morning. According to a recent SheSpeaks poll 62.8% of you said you sleep poorly during these days of shorter daylight. 17.5% reported having continuous sleep problems. Many of the problems that make it difficult to sleep are emotional or environmental. Reducing these factors will help your ability to sleep through the night.
Some simple sleep strategies can be essential for a deep sleep. Here are our five sleep-promoting techniques to enhance the quality of sleep you get:
- Keep a regular sleep schedule: Go to bed at the same time every night and get up at the same time every day.
- Create a relaxing bedtime routine: Keep noise down with a sound machine or fan and keep your room slightly cool (around around 65° F).
- Exercise regularly: 30mins of activity anytime during the day will help you sleep more deeply. You can also do stretches before bed.
- Eat right: Avoid large meals at night, cut down on caffeine after lunch, and refrain from drinking alcohol before bed. Alcohol will create a restless sleep waking you up 4-5hours in. If you want a light snack around bedtime aim for a low-sugar cereal, granola or banana.
- Read at bedtime: Watching TV before bed stimulates your brain and therefore wakes you up. Reading a book is both non-stimulating and will keep you out of your head, helping you avoid stressing and planning the next day.
Most importantly, remember to make sleep a priority. Instead of cutting back on it for other tasks you have to complete, schedule it on your list. Having a good night rest will lay the foundation for a more productive, creative day.
Do you have certain products you use to help relax and get comfortable for a good night's sleep, maybe a clock, or super soft bedding, a favorite bath product or a good book? Whatever you use to get ready for bed we'd like to hear your recommendations.
If you share your reviews and recommendations this week you'll be entered for a chance to win one of our giveaway prizes. Submit your favorite sleep, slumber or relaxation product to SheSpeaks Reviews OR add a comment to this blog post by 6pm EST on January 16th, 2011. You can enter a review AND a comment and you will have two entries to win!
Prizes:
 Philips Wake-up Light |
 S2H STEP Pedometer (3 winners) |
 Lavender Chamomile Bubble Bath by Deep Steep |
The contest starts January 10, 2012 and ends January 16, 2012, at 6:00 p.m. Must be a US resident. No purchase necessary.
GOOD LUCK!
Make a Comment
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neversleep | Valrico, FLI used to have so many problems getting comfortable at night, back and neck aches would keep me tossing and turning. Then I bought a buckwheat hull pillow and it has made such a difference for me! I have a smaller version for travel too, I can't sleep on anything else!
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cmerino | ANAHEIM, CAI take work-related reading materials home and at 9pm, fill the tub with Johnson's Bedtime Bath and soak while I read. sometimes I have a glass of wine, too. always soothing and relaxing.
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carlsbadmom | CARLSBAD, CAI, too, am very busy throughout the day and usually don't have a problem sleeping. But on those rare occasions, I like to brew myself a cup of Bedtime Tea from Trader Joe's and I sip on it about 30 minutes before I want to go to sleep. Works like a charm every time, it's all natural, and it makes me feel like I am really taking time out for (wait for it......) ME! I hightly recommend it. Sweet dreams!!
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joypea | Walnutport, PAI really think that exercising is key to getting a good night's sleep. I find that getting a good workout in and then showering with some lavender body wash from Bath and Body Works and then curling up with a good book really helps me relax and get that restful sleep I need. Usually by the 2nd or 3rd page of the book I am already struggling to keep my eyes open.
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minky4 | Springfield, ORI've always had a problem with sleep. Unfortunately, late night seems to be my most productive time of day. My brain races with thoughts and ideas and it's hard to shut it down. Once sleep finally blesses me I sleep fitfully until I try to drag myself out of bed in the morning. Fortunately, I've been able to test the Phillips Wake Up Light for SheSpeaks and have been so impressed with its effectiveness at a gentle wake up. Lately, I've been trying to go to bed at the same time every night and allowing myself 15 minutes to read my book and then lights out. If I lay there for longer than 20 minutes without falling asleep I will turn the light back on and read for 15 more minutes. Sometimes I don't even last that long. I'm hoping to get my sleep back on track because no one can dispute the healthy effects of a good night sleep.
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morgana84 | TUSCALOOSA, ALThe best way for me to get sleepy is by turning off all the lights, but I also like to read a little before bedtime. I got a Kindle Fire for Christmas and this accommodates both needs SO WELL!! I can turn off all the lights, lay in bed, and turn the brightness down on my Kindle while I read until I'm sleepy. Perfect :-)
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arobimom | Atlanta, GABelieve it or not, cold feet keep me up. If I wear a nice cozy, warm pair to bed I actually sleep better.
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Hockeygem17 | MANCHESTER, NHI have a hard time shutting off my brain at night. So I have to do my best to get a good night sleep, most of the time I make sure to have the temp in my room on the cool side, I go to bed at least 30 mins prior to when I'd like to actually sleep, I wash my face, I don't ever watch TV in my bedroom (unless I'm sick and can't get out of bed) I always read before bed and listen to music with no words, classical or subliminal tapes so that I'm relaxed. If I'm tossing and turning I may take quietude from Boiron it's a homeopathic remedy for sleeplessness. It helps me. But for the most part I try to keep my bedroom limited to sleeping.
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dawna0123 | SAN MARCOS, TXOur sleep number mattress improved our quality and quantity of sleep. It is a great product.
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Elysia | Saint Paul, MNI have been caffeine-free since 2005 and it makes a huge difference! I never have any problems sleeping (well, except that one time I had two White Russians made with Starbucks liqueur, which is super high in caffeine content compared to Kahlua!) Other things that make my nights restful: organic bamboo sheets from Target, which I LOVE. They are so soft. Unfortunately this means they wear out faster than normal sheets, so I've already had to patch a couple holes. I love them so much that it's worth the extra effort to me! Also I love to fall asleep to the gentle bubbling sound of my humidifier. Oh, and most importantly - 2 cats sleeping on top of me! They force me to still my body, and I fall asleep instantly.
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SFirek | Buckeye, AZI have a hard time going to sleep & staying asleep. I am that one that will stay up watching tv...generally I sleep thru that. But once I turn it off I'm wide awake. So, if I put something on that I don't care about missing I have no issues falling asleep.
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irelandsunshine | Newnan, GAI enjoy taking a nice warm bath with Lavender Vanilla bubble bath. Also, I love to use the same Lavender lotion after bath. The smell alone relaxes me and prepares me for a great night sleep.
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skeep84 | INDIANAPOLIS, INA nice, clean set of flannel sheets has been doing the trick for me this winter. I also enjoy Bath & Body Works' Lavender Chamomile products such as the candle and pillow mist.
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laclay | BEAUMONT, TXI have found Melatonin ( a natural supplement-found at Sam's,300 capsules for under $7) has helped me. Also if I worry about not being able to sleep it makes it worse.
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mfk712 | SPENCER, IAI try not to have anything heavy to eat late at night and go to bed at the same time every night!
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