What are some tips to a good night's sleep?
Q. I always can't sleep at night, so I end up turning in bed for a long time before finally dropping off. How can I sleep better and more soundly at night?
A. I have insomnia troubles, too, and below are the tips that have helped me the most. I'm also going to include a few sites which give more ideas. Certainly among all of these you will find something that works for you!
Avoid caffeine, especially after lunchtime.
Avoid sweets right before bed
Avoid exercising after 4 PM
Turn lights down low starting right after supper is over and continue to make it darker until bedtime.
Don't read or watch anything overly stimulating right before bed
No alcohol. You may think it makes sleep easier, but it actually ends up stimulating your brain and causes less effective sleep and middle-of-the-night wakefulness.
http://alcoholism.about.com/cs/alerts/l/blnaa41.htm
If you must have a clock in your room, use one that has red numbers, the light from them won't be as likely to keep you awake
Make sure your bed is comfortable and your pillows in good shape (if you fold the pillow in half, it bounces back...if it doesn't bounce back, time for a new one)
Keep your room as dark as possible. Many places like Roses, Wal Mart, Target...have "Room Darkening Shades". You want the thickest ones they have -- most of the time they are called "Hotel Quality". You can put the shades up and still use curtains, if you want to have curtains on your windows.
Use a white noise maker. My alarm clock has a white noise maker as well as a radio. I avoid the radio because between talking and playing music, the many changes from one to the other keep me from resting, since it doesn't follow a pattern. If you prefer to use music to sleep, I recommend music by Mozart. His music tends to relax, since it has such regular patterns, and has even been linked to an improved thinking patterns.
http://parenting-baby.com/Parenting-Baby-Music-Research/Music-Research.html
Make sure your room is not too hot or too cool
Spend at least an hour outside every day during the sunny hours (use sunscreen if you have sensitive skin).
Pets not allowed in your room.
No computer activity an hour before bedtime.
And no TV. Seriously. The bright light and stimulation aren't good for inducing sleep.
Relaxation techniques
http://wso.williams.edu/orgs/peerh/stres...
http://www.umm.edu/sleep/relax_tech.html...
Set up a sleep hygiene program/routine
http://www.umm.edu/sleep/sleep_hyg.html...
Any worries while you're trying to sleep? Write them down and deal with them tomorrow. That way, you're not thinking about the day you just had or the day that is coming. Once you write down the worries or thoughts that are keeping you from relaxing, give yourself 15 minutes to think about them. When it's been 15 minutes, tell yourself that the worries can wait until tomorrow and then try again to go to sleep.
Ringer on phone turned off.
If you need a nightlight to help navigate your way to the bathroom, make sure the light is red. (less stimulating than other colors)
Pray, if you are so inclined.
Have a pattern in your bedtime routine. Start the pattern tonight and follow it every night for a few weeks. Should help, too.
No kids in the bed with you.
Stop your spouse from snoring, if you're married.
Make sure you can breathe clearly before bed. Don't take any Sudafed or other related decongestant since they cause hyperactivity. Plain Robitussin Expectorant is OK. Sometimes an air filter helps you breathe at night if you have allergies. They have models now that would be just the right size for a bedroom at Wal-Mart and other stores. I got the Holmes filter with the "HEPA-type" replacement filters.
Make sure you drink enough water each day. (8-10 eight-ounce glasses a day) And try to avoid drinking a lot of water after supper.
Exercise regularly, preferably outdoors.
http://www.helpguide.org/life/sleep_tips...
http://www.sleephelpusa.com/habits.phtml...
Make sure you go to bed at the same time every night and get up at the same time every morning.
As for foods or supplements that work:
1. warm milk, peanut butter and banana (you can either make a shake of all this, with 1 C warm milk, 1/2 of a banana and 1 Tablespoon peanut butter. Blend well.)
2. warm chamomile tea
3. a small baked potato with skin but with no protein (you can use anything on it as long as it doesn't have protein, so no chili or cheese on it)
4. a small sweet potato -- little bit of butter, and a dash of sugar and cinnamon
5. whole grain cereal, like quick oats (cooked)
6. Valerian root combined with Kava Kava (you may have to buy them separately)
http://ods.od.nih.gov/factsheets/valeria...
http://www.raysahelian.com/kava.html...
7. Melatonin (makes me depressed. If it makes you depressed, don't use it)
http://www.answers.com/topic/melatonin?c...
Avoid caffeine, especially after lunchtime.
Avoid sweets right before bed
Avoid exercising after 4 PM
Turn lights down low starting right after supper is over and continue to make it darker until bedtime.
Don't read or watch anything overly stimulating right before bed
No alcohol. You may think it makes sleep easier, but it actually ends up stimulating your brain and causes less effective sleep and middle-of-the-night wakefulness.
http://alcoholism.about.com/cs/alerts/l/blnaa41.htm
If you must have a clock in your room, use one that has red numbers, the light from them won't be as likely to keep you awake
Make sure your bed is comfortable and your pillows in good shape (if you fold the pillow in half, it bounces back...if it doesn't bounce back, time for a new one)
Keep your room as dark as possible. Many places like Roses, Wal Mart, Target...have "Room Darkening Shades". You want the thickest ones they have -- most of the time they are called "Hotel Quality". You can put the shades up and still use curtains, if you want to have curtains on your windows.
Use a white noise maker. My alarm clock has a white noise maker as well as a radio. I avoid the radio because between talking and playing music, the many changes from one to the other keep me from resting, since it doesn't follow a pattern. If you prefer to use music to sleep, I recommend music by Mozart. His music tends to relax, since it has such regular patterns, and has even been linked to an improved thinking patterns.
http://parenting-baby.com/Parenting-Baby-Music-Research/Music-Research.html
Make sure your room is not too hot or too cool
Spend at least an hour outside every day during the sunny hours (use sunscreen if you have sensitive skin).
Pets not allowed in your room.
No computer activity an hour before bedtime.
And no TV. Seriously. The bright light and stimulation aren't good for inducing sleep.
Relaxation techniques
http://wso.williams.edu/orgs/peerh/stres...
http://www.umm.edu/sleep/relax_tech.html...
Set up a sleep hygiene program/routine
http://www.umm.edu/sleep/sleep_hyg.html...
Any worries while you're trying to sleep? Write them down and deal with them tomorrow. That way, you're not thinking about the day you just had or the day that is coming. Once you write down the worries or thoughts that are keeping you from relaxing, give yourself 15 minutes to think about them. When it's been 15 minutes, tell yourself that the worries can wait until tomorrow and then try again to go to sleep.
Ringer on phone turned off.
If you need a nightlight to help navigate your way to the bathroom, make sure the light is red. (less stimulating than other colors)
Pray, if you are so inclined.
Have a pattern in your bedtime routine. Start the pattern tonight and follow it every night for a few weeks. Should help, too.
No kids in the bed with you.
Stop your spouse from snoring, if you're married.
Make sure you can breathe clearly before bed. Don't take any Sudafed or other related decongestant since they cause hyperactivity. Plain Robitussin Expectorant is OK. Sometimes an air filter helps you breathe at night if you have allergies. They have models now that would be just the right size for a bedroom at Wal-Mart and other stores. I got the Holmes filter with the "HEPA-type" replacement filters.
Make sure you drink enough water each day. (8-10 eight-ounce glasses a day) And try to avoid drinking a lot of water after supper.
Exercise regularly, preferably outdoors.
http://www.helpguide.org/life/sleep_tips...
http://www.sleephelpusa.com/habits.phtml...
Make sure you go to bed at the same time every night and get up at the same time every morning.
As for foods or supplements that work:
1. warm milk, peanut butter and banana (you can either make a shake of all this, with 1 C warm milk, 1/2 of a banana and 1 Tablespoon peanut butter. Blend well.)
2. warm chamomile tea
3. a small baked potato with skin but with no protein (you can use anything on it as long as it doesn't have protein, so no chili or cheese on it)
4. a small sweet potato -- little bit of butter, and a dash of sugar and cinnamon
5. whole grain cereal, like quick oats (cooked)
6. Valerian root combined with Kava Kava (you may have to buy them separately)
http://ods.od.nih.gov/factsheets/valeria...
http://www.raysahelian.com/kava.html...
7. Melatonin (makes me depressed. If it makes you depressed, don't use it)
http://www.answers.com/topic/melatonin?c...
What are dots of light floating in a darkened room?
Q. When 4 or 5 years old, I awoke, in the middle of the night, in an orphanage bedroom to see lots of dots of lights in a darkened room, floating around and lighting the room. The rest of the kids were sleeping. When I stood up in the crib, I spread the blanket to cover my bed. The light then moved as dots in waves across the room. What was that?
A. I don't know what caused that. All of us have experienced something like that once or twice in our lives. Often, we are misinterpreting something we are seeing because of floaters on our eyes or reflections coming from another room. At the age of 4 or 5, if that happened just once, you wouldn't have known how to investigate it. There is ball lightning, but I've only seen that outdoors. Perhaps someone in the physics section could come up with a theory.
C. :)!!
C. :)!!
How do I get my two kids to nap and sleep in the same room?
Q. I have two kids, 20mos and 6mos, and up until now they've both had their own rooms. We are downsizing to save money (1 income) and they are going to have to sleep in the same room. What can we do to make this as successful as possible? The 6mos child wakes up once in the night.
A. I think the only issue is whether your 20 mos old is a light sleeper or not. Because when he/she wakes up in the middle of the night, you'll have to go in and get her/him and put him/her back after nursing/bottle/diaper change... it might be too much for your 20 mos old.. unless he/she sleeps like a log and you know for sure wont hear a thing.
Why dont you put the 6 mos old baby in your room till he/she sleeps thru the night, and then move her/him into a shared bedroom.
Aside from that, maybe you could tell your oldest, that his/her sibling will be sharing the room, and putting some of the baby's stuff in there so as the older child gets used to the idea. It should be fine!
Why dont you put the 6 mos old baby in your room till he/she sleeps thru the night, and then move her/him into a shared bedroom.
Aside from that, maybe you could tell your oldest, that his/her sibling will be sharing the room, and putting some of the baby's stuff in there so as the older child gets used to the idea. It should be fine!
What is the best situation for my children sharing a room?
Q. I am due with our 3rd child in Feb. I have a 4 year old boy and an 18 month old daughter (we do not yet know the sex of the new baby). We only have 3 bedrooms, so someone has to share. Here is the scoop. My 4 year old is a sound sleeper, my 18 month old is a very light sleeper. My choice would be to have the baby share the romm with the 18 month old, as to not disrupt the feelings of the 4 year old, since he will be emotionally dealing with a new baby anyways, and we don't want him to feel like he is being uprooted. I guess the other choice is for the two older two to share as well. My husband doesn't want us to share our room either since we had both our kids sleeping through the night at 7 weeks in their own cribs, he feel like we should stick with the way we have done it (child in their room in their crib). Help with any ideas is appreciated:) thanks!!!
A. Is there any other room that could be utilized for a bedroom, such as basement, family room, extra large walk-in closet for a baby room,dining room? The two younger rooms would create a problem...no sleep for the parents...since the 18 month old is a light sleeper. Both of them will be up in the middle of the night crying at the same time. It would be the best to make the move for the little ones now so it will be easier when the new baby comes in, they will be adjusted to their sleeping quarters. This will eliminate two new adjustments at the same time, new baby and new sleeping arrangements! Children thrive under routine. Just make sure the older one feels he has his OWN personal space, even if you have to have his room divided w/a curtain, or masking tape. This will make him think that he hasn't lost all his privacy. Try to think outside the box, I'm sure that you'll find a terrific solution. Its great that you are planning ahead, this is definitely an advantage! Best wishes!
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Title Post: What are some tips to a good night's sleep?
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