excessive sleeping

How to Sleep Better

Achieving a good night’s sleep is imperative so you can wake up feeling rested and rejuvenated. Sleep is just as important as diet and exercise, they all play a very large part and each is just as important as the other.  The majority of the body’s healing happens when in rapid eye movement (REM) sleep; being well rested promotes both physical and mental health as well as emotional well being.  The benefits of getting your zzzz’s and having the know how to sleep better are just endless. Without enough regular quality sleep, your judgment, mood, productivity, performance and ability to learn and retain information are all weakened.

To make sure that you’re getting enough sleep try incorporating some of these tips to improve the quality of your night’s rest. 

1)    Consistent sleep schedule…  Go to bed and wake up around the same time every day even on weekends. Your internal clock will thank you! It’s important to keep your internal clock regulated. This helps with getting to sleep as soon as you hit the pillow, allowing you to get into REM faster and stay there longer while waking up feeling rested instead of tired.

2)    Get your number… if it’s 8, plan on getting your 8 hours of sleep.  Some people need more and some need less sleep.

3)    Don’t sleep on a full stomach… try your best to eat the last meal of the day at least 2-3 hours before bed.

4)    Sleep in complete darkness… keep all electronic devices charging in the next room and cover your windows.

5)    Keep the temperature low… about 72F and bundle up in the covers if you need to.

6)   Reserve your sanctuary for rest… Don’t work or do anything but sleep/rest in the bed.

 Natural Sleep Aids

1)    Chamomile tea before bed

2)    Regular exercise.  Just 30 minutes or more a day a day can dramatically improve your sleep, although it is best not to raise your heart rate too close to bedtime (try to get your workout in a couple hours before you hit the pillow).

3)    Sex is also a great form of exercise, bonus you may already be in the bed, how perfect?  However scientifically men and woman both produce the hormone Oxytocin upon orgasm which has a calming effect.

4)    Calm your mind by shutting down the day and give yourself a chance to unwind with something relaxing (no work before bed), either by taking a warm bath or shower, meditating or reading a book.

Try some of these restorative yoga poses…

1)    Inversion. Lay on your back with your feet up the wall (hold for 2-3 minutes)

2)    Laid down cobbler’s pose. Lay on your back in with your feet on the floor together and knees splayed to the sides.

3)    Child’s pose. Sit back on your heels, knees apart, toes together and extend forward chest as comfortably close to your knees as possible

Amy Lynn Grover, demonstrating the "Child's Pose."

4)    Happy baby pose.  Lay on your back pull your knees towards your chest and grab the outter edges of your feet.  If it feels good to you, rock side to side.

Amy Lynn Grover, demonstrating the "Happy Baby."

Things to Avoid…

1)    Dehydrating, sugary and salty foods.

2)    Caffeine many hours before bed.

3)    Alcohol before bed, it will make you sleepy temporarily, however it also prevents you from falling into deep sleep.

How to Sleep Better

Need help getting a kick start on exercising? How to Start Exercising by Amy Lynn Grover