How To Get A Better Night's Rest

Do you need a better night's rest? Because of increased stress and longer work days it shouldn't come as a shock that many adults don't sleep well. Additionally, night waking can be hard because once awake, the mere thought of getting back to sleep can have an inverse effect - making it nearly impossible to do so.

Getting a good night's sleep depends on many factors. Circadian rhythym, sleep amount, and sleep hygiene all contribute to healthy nighttime habits. Put the pieces in place, and get a better night's rest. Eventually you may discover that you don't need as much sleep as you thought and get an extra waking hour or two per day to do with as you please.

Here are 5 tips on getting a good night's sleep to start you on the path to a healthier way of life:

1. Your bed should only be used for sleep and sex. Watching TV and using the laptop shouldn't be associated with falling asleep. Avoid these things before bedtime.

2. Think about the things that surround you while you sleep. Alarm clocks, spouses, blankets, bathroom lights, kids, and pets can contribute to a miserable and restless night. Eliminate those things that make light or noise. Put a towel over your alarm clock display, relegate the snoring spouse to the guest bedroom or the couch, and arrange the temperature and blankets so that you are comfortable - not too hot and not too cold.

3. Taking a siesta during the day? Try to cut it back to a 15-25 minute power nap or eliminate it completely. A long nap can throw off your bedtime significantly, and can actually make you feel more tired.

4. Stimulants such as nicotine and caffeine can affect the quality of your sleep. It's best if you don't use either, but if you can't resist that morning cup of coffee, avoid having one in the afternoon. Depressants such as alcohol are a disadvantage because they don't help you remain asleep. As much as possible stay away from all of these things for a better quality sleep.

5. Having a light snack before bedtime can help you stay asleep. Try protein rich foods such as nuts, turkey, or ice cream. Or have a mug of chamomile tea - it has a calming effect and goes a long way towards relaxing you before bedtime.

Research shows that most healthy adults need between 7-8 hours of sleep and that quality sleep contributes to a healthy life. Practice these techniques for a few weeks to improve your sleeping habits, and you'll begin to wake without an alarm clock feeling refreshed and ready for the day.