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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lw1172 | Charlotte, NCI used to have quite a time getting to sleep. Now I have a bedtime routine that includes reading until I get sleepy, which recently has been only a few pages.
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mesperum | ZIMMERMAN, MNI find that shutting the TV and Computer OFF helps a lot. I also like a nice warm cup of Sleepy Time Tea.
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becky247 | Harrison, ARBlack-out shades really are a great idea for getting better sleep and if possible to close your bedroom door to block out other noise from around your home. These help me get a longer and better nights rest.
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mcdannt | canton, OHI am in my late 40's and the past three years I can not sleep at night. My son is 21 says Mom you never sleep.I worry about things all night and think about my mother who passed away three years ago.I will give anything a try to sleep better.I am always tired and can't relax
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swankysuey | HGHLNDS RANCH, COI like to use a contoured leg pillow between my thighs. It aligns my back and reduces pressure on my hips, which was exceedingly helpful when I was pregnant. I continue to use it and it helps keep my lower back from tensing up. I'd highly recommend! It's also only about $20 (or you could use a regular pillow for less).
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emeraude | CAMDEN, ARI have to say that first and foremost--one needs a good bed! We have a Kingsdown Sleep-to-Live system. Pricey but, what a pleasure it is to not wake up with joints that hurt! We also keep the bedroom cool--some would say cold--we find that we get much more restful sleep than if the room is warm. I also play soft music while I'm dressing after my evening shower, keep the lights low, and often burn a candle for awhile, prior to getting into bed. Lastly, even though some schools of thought are against it--I read before sleeping. Reading in bed, no matter how much I love the book, will knock me out !
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refinnejw | CLIFTON, IDFor me, the best way to wind down at the end of the day is to lay back against some soft pillows and read a good book. It always does the trick.
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emeraude | CAMDEN, ARI have to say that first and foremost--one needs a good bed! We have a Kingsdown Sleep-to-Live system. Pricey but, what a pleasure it is to not wake up with joints that hurt! We also keep the bedroom cool--some would say cold--we find that we get much more restful sleep than if the room is warm. I also play soft music while I'm dressing after my evening shower, keep the lights low, and often burn a candle for awhile, prior to getting into bed. Lastly, even though some schools of thought are against it--I read before sleeping. Reading in bed, no matter how much I love the book, will knock me out !
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jwickenk | MINGO, IAThese tips are great and some have worked for me. Also my doctor has recommended melatonin since I refuse to take medication to help me. Melatonin is already in your body as it produces it but I guess sometimes it doesn't product enough. To me it's natural since we already have it in us -- whether I take it or not I have it there. So my tip would also be to talk to your doctor and sometimes they can help with chemical medication!
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cindyjo1959 | WOODVILLE, WIwhen the weather allows, I hang out my sheets and pillowcases on laundry day. That fresh air smell puts me out like a light!
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thebutlerdidit | CHEBOYGAN, MII've been a picky sleeper since I was very young. Here are my top 3 hints: 1. White noise is necessary for me or I'll find myself listening to my husband and my dog breathing or snoring. I use an air cleaner in the bedroom. 2. I like the temperature to be towards the cool side, but if my feet are cold I'll go to bed wearing socks (I can always remove them during the night if I want to) 3. I seem to be more sensitive to caffeine than others, so no coffee, soda, or tea that contains caffeine after noon for me. OK, one more...reading just before bed really does help.
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karenymorse | Gates Mills, OHLavender is amazing to help lull me to sleep. Any lavender lotions or sprays is a great way to start!
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wmfrack | WINSTON SALEM, NCDrinking Sleepytime Chamomile tea before bedtime helps me to fall asleep and stay there all night long!
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bear79200013 | Fort Mill, SCI try and try to sleep but it just never happens. I will try this routine and see what happens.
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reachout | STRATFORD, CTTo help me get ready to sleep, I find a warm bubble bath as the best relaxer. I soak for a while and allow my body and brain to unwind. I also have my alarm clock turned backwards so I can not keep peeking to seee the time.
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