Tips for better daytime habits

• Exercise on a daily basis

  Daily exercise can help people get to sleep a lot easier, try to exercise 20 to 30 minutes a day - preferably a cardio \ aerobic style workout such as brisk walking, swimming, jogging, squash etc. Introducing this into your morning schedule or lunch time break is extremely beneficial but you will benefit from this a lot more if you perform the exercise 5 to 6 hours before bed.

  Keeping physically active during the day is especially important after a bad nights sleep. Although difficult to overcome, being less active during the day can be the worst thing for your next nights sleep.

  Avoid strenuous exercise 3-4 hours before bedtime because this can over stimulate and excite the brain with adrenaline. This raises your core temperature making it difficult to switch your brain off. If you are an insomniac, then being too inactive before bed can work against you. Some gentle exercise or a stretching routine just before bed is extremely beneficial. Pre-sleep routines help - you can find out more about pre-sleep routines in the sleep pack below plus lots more

  Exercising is an integral part of getting to sleep easier, adding many benefits such as:

• Helping you fall asleep a lot faster


• Helping you have a more restful and deeper sleep


• A Healthy Lifestyle (Too many to list on this page)

Exercise reduces the risk of developing many serious, life threatening diseases and health conditions such as: Coronary Artery Disease, High Blood Pressure, Diabetes, Weight control, Cancer, Osteoporosis, Arthritis, Mental Health Exercise is not only good for the body, but also is good for the mind.

There are still plenty of exercises for people who have sustained injuries, disabilities or who are elderly which will help you obtain that 20-30 minutes a day of aerobic / cardio exercise. Consult your Doctor and a trained professional to discover the best exercise for you.

It is often hard to get into the right frame of mind to do exercise. Why? - simply put it sounds like hard work! A change in your thought patterns about the simple 20-30 mins a day walk around the park can fix this. Think of the brisk walk as 'ME' time, a time you can use to walk and reflect on your life. Everyone should take time to reflect on their life on a daily basis - this is the perfect time. If stress and pressure in your daily life are getting to you and your sleep, you'll also find that ideas for overcoming these issues will almost flow through your head during this walk as you'll be getting away from other distractions that cloud your thoughts. (You can find out more about dealing with stress relief in my sleep pack below).

It takes roughly 2 weeks of repetition for things to become a habit, your body will almost start to crave this walk after the repetition.

I can't stress this one enough, a 20 - 30 mins a day piece of exercise, even that brisk walk in the morning enjoying the morning sun can have an AMAZING effect on your life!

 

I WILL BE ADDING DETAILED TIPS TO THIS PAGE ON A WEEKLY BASIS SO PLEASE COME BACK AND VISIT!

Additionally I will deliver these tips when you sign up to my free Sleeping Disorders Newsletter:

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• Avoid stimulants such as caffeine, nicotine, alcohol and drugs
• Avoid Napping - Any nap you take should be no longer than 25 minutes, A mid-afternoon nap three times a week lowers heart attack risk by one-third.
• Check iron levels, supplement with a good diet / iron pills.
• Don’t stress if you feel you’re not getting enough sleep

Tips for a better sleep environment

• Control your room temperature, Make your bedroom cool, dark, quiet and comfortable
• Sleep in a well ventilated room
• Only use your bed for sleeping
• Control your sleeping environment (use a Lavender heat bag on your neck)
• Go to Bed in a clean room
• Avoid bright lights before bed (use dimmer switches)
• Choose a comfortable mattress and pillow
• Keep Pets off the bed
• Avoid illuminated bedroom clocks

Tips for a better pre-sleep ritual

• Develop sleep rituals
• Set a Sleep Schedule – go to bed at regular times, get up at the same time
• Relax before bed
• Sleep until sunlight (go for a quick walk in the morning to get some sun on the face, also contributes to the 20-30mins exercise suggested daily)
• Don’t go to bed Hungry, Have a light snack before bed (eg. Turkey and cheese sandwich or glass of milk – contains tryptophan) Other foods that may help promote sleep include tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas.
• Don’t have a big meal before bed
• Go to bed when sleepy
• Have a hot bath (can be included in your sleep ritual / Relaxing before bed)
• Don’t over excite the mind, stop it from racing ie. Playing computer games / working too late
• Avoid watching TV, eating, and discussing emotional issues in bed.
• Use Sleeping Pills only as a last resort

Tips for getting back to sleep

• Don't lie in bed awake
• Avoid looking at the clock in bed
• Get up after 30mins if you can’t get to sleep and do something relaxing

Tips for keeping a sleep diary

• Time you went to bed and woke up;
• Total sleep hours;
• Quality of sleep;
• Times that you were awake during the night and what you did (e.g. stayed in bed with eyes closed or got up, had a glass of milk and meditated);
• Amount of caffeine or alcohol you consumed and times of consumption;
• Types of food and drink and times of consumption;
• Feelings - happiness, sadness, stress, anxiety;
• Drugs or medications taken, amounts taken and times of consumption.

To find out more on Sleep Tips please:

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Also don't forget: Click Here >> For your FREE Tips on Sleeping Disorders Newsletter

To a Wonderful Night Sleeping, tonight and every other night - and the end of being always tired!

Michael Horvath

www.Tips4Sleep.com