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How to Sleep Better

Sleep is primary to health and well being...your body does four primary things...eats, sleeps, eliminates, and pro-creates...if you focus on how to sleep better and how to eat better the last two work themselves out quiet nicely.

How to Sleep Better - Regular Sleep Schedule

Probably the single most important factor in locking in a healthy sleep pattern (and how to sleep better), is to do your best to stick to a regular sleep schedule...On my current schedule, I start feeling sleepy between 8:30 and 9:00 o'clock...

...I know that's like an old person...but I LOVE mornings...it's quiet and my wife is a night owl...so my morning time is precious to me.

I get up at between 4:00 and 4:30 am...even on the weekends...this is one of the the ways how to sleep better.

Sure, I vary slightly due to events and such, but this is my day-to-day schedule and I think sticking to it really helps.  The times don't manner as much as the regularity.

I could easily shift this to an hour later pretty easily, by staying up an extra hour and sleeping an extra hour in the morning...the transition time would be a little shaky, but after a week or so, I could have a new habit.

Some advice if you want to get up earlier...I find it easier to not even try to go to sleep earlier than my body is accustomed...I would rather gut it out and set my alarm for the earlier time in the morning and then the following night, I will want to sleep sooner, I won't have to try to force sleep to happen.

This works best for ME, I am a morning person...it might work for you if you are too, but the opposite might work better if you are a night owl.

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Audio Products from the Unexplainable Store to help you sleep:

How to Sleep Better:  Psychological Stressors

These are the things that you THINK about that keep you up all night.  The best remedy I know is a regular mediation practice and a adopting a belief system in which you believe you are unconditionally safe in the universe...everyone can meditate...the second one might take a little bit more time :-)

You might also try sleep inducing audio programs that help you shift your brain wave patterns to a state the is conducive to sleep...

Ultimately, if you are really having trouble shutting out the inner voice in your head and worrying about tomorrow, the best way is to come up with your own ritual where you can realize that the those things that your are fretting about will be best met by you at your best...

...and you at your best means you with a good night's sleep under your belt.

How to Sleep better - Nicotine, Caffeine, and Alcohol

I still use smokeless tobacco...and my habit is to use it right before bed...I am working on quitting that monster, and I remembered that nicotine is a stimulant, so this is a habit I really need to kick. 

Caffeine is a no-brainier...you should avoid caffeine for several hours before you want to sleep...the reasons are obvious...

Alcohol seems like it might make you feel sleepy...and it does, but it will also tend to wake you up and interrupt your sleep...first if you drank a lot liquid anything you will have to get up to use the bathroom. 

As the booze is processed by your body...it will wake you up...and also interfere with the your body's repair work throughout the night and leave you dehydrated...ahh...the hang over...now that is not YOU at your best.

How to sleep Better - Diet

A healthy diet helps you get sleep better and will also help you lose weight.  A fit body is better at everything and more efficient and getting the work of the body done at night.

The more sleep you get, the more time your body has to create hormones that will help you suppress your hunger...helping you lose weight.

How to Sleep Better - Exercise

Aches and pains in an unfit body tend to cause you to shift your weight around during sleep in order to avoid pain...many times you don't know you are doing this, but it is not the best quality sleep you can get.

A regular and gentle exercise program that is right for you will stretch and build your muscles and create an overall more pain free body overtime...sure you might have some soreness from a good work out...but that eases as your body adjusts to the new version of you.

In the past, I would work out for about 30-45 minutes 5 days a week in the gym on a cardio machine...yet I got stuck at my weight...well first I really needed a diet overall...I did that...

...then I started walking 30 minutes everyday (I can even break them up into 10 minutes chunks throughout the day if my schedule is really pressed).  Also, I do 20 minutes of strength training and stretching every other day...if you want to read more about the plan I am using today check out my page called YOU on a diet.

How to Sleep Better - Nap with caution

I would rather not nap...I now listen to a 10-minute paralimnal that helps me "re-boot" after work or if I need an energy boost during the afternoon, but don't want to sleep...

Napping for more than 20 minutes or so will mess with your sleeping pattern and will make it more difficult for you to sleep when you want to go to bed.

How to Sleep Better - Meditate

I know I say mediate to every problem in your life...but it really helps!

Meditation helps train your mind at a subconsciousness level to induce relaxation and a feeling of abiding safety and peace...sounds like a great way to get some quality Z's to me!

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