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5 Tips & 5 Giveaways to Improve Your Sleep

SheSpeaksTeam By SheSpeaksTeam 01.10.12
5 Tips & 5 Giveaways to Improve Your Sleep
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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:

  1. Keep a regular sleep schedule: Go to bed at the same time every night and get up at the same time every day.
  2. Create a relaxing bedtime routine: Keep noise down with a sound machine or fan and keep your room slightly cool (around around 65° F).
  3. Exercise regularly: 30mins of activity anytime during the day will help you sleep more deeply. You can also do stretches before bed.
  4. 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.
  5. 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!



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.


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  • lythium99 By lythium99

    I find falling asleep quickly gets harder and harder as i age. A warm shower helps me, as does gentle stretching. And a lavender scented oil diffuser in my bedroom makes a really big difference.

  • vwashere By vwashere

    Key seems to be lowering the stress levels by evening. Having exercised during the day helps. Any ritual for relaxation (meditation, yoga, reading,etc) before sleeping works. However, getting to sleep isn't as much of a problem as staying asleep for 7 hours for a restful night.

  • maneka By maneka

    A really good nights sleep is really hard for me to come by because I have three children that i have to get settled down first, but if the night goes smoothly i like to take a long shower or a hot bath to relax and then lay in my bed with big fluffy pillows and comforter with the ceiling fan going on low.

  • lass66 By lass66

    As I get older, I find I cannot just lay down and go to sleep. I find myself relying on Ambien to help me shut my mind off and get the rest I need. I read every night and that helps. I am eating lighter these days using a low carb/no sugar/high protein life style change. It is working to help me get a better night's rest

  • reachout By reachout

    To 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.

  • bear79200013 By bear79200013

    I try and try to sleep but it just never happens. I will try this routine and see what happens.

  • wmfrack By wmfrack

    Drinking Sleepytime Chamomile tea before bedtime helps me to fall asleep and stay there all night long!

  • karenymorse By karenymorse

    Lavender is amazing to help lull me to sleep. Any lavender lotions or sprays is a great way to start!

  • thebutlerdidit By thebutlerdidit

    I'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.

  • cindyjo1959 By cindyjo1959

    when 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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