First and most obvious would be limiting your distractions when you go to bed. Try not to have the tv on in your bedroom when you are ready to get to sleep, or trying to fall asleep in front of it, it actually stimulates your mind, rather than relaxes it. It is a bad habit and while you might have snoozed off while watching something, your not getting the quality of sleep you need with the tube droning on in the
background. Also, what are you sleeping on? Is your bed big enough? Is it comfortable enough? Your bed should be soft but not caving in the middle. Old and overused beds tend to have shot springs, leaving your body in an extremely uncomfortable position. Your spine should always be aligned while sleeping. You can put a pillow between your knees to relieve stress on the spine caused by a twisted pelvis by sleeping on your side.
Try this and having the pillow under the outside arm as well (like you're hugging it). Sleeping on your side is the best way to sleep, because there are no pressure points being stressed the way they would be on your back or stomach.
Nightly rituals should be directed at preparing for bed. Get a good book ready, eat a small snack of foods containing tryptophan (turkey or peanut butter sandwich, warm milk, chamomile tea, etc). Don't eat high sugar foods, greasy or spicy foods, and avoid caffeine products within 8 hours of bed, minimally. Have your bedtime at the same time everyday. It may take a little while to get used to it, but stick to it no matter what, even if your favorite show is on late, just tape it and watch it the next day. Naps are not a bad idea, but make it strictly no longer than 30 minutes in the afternoon.
Stress is a huge factor in getting to sleep, and staying asleep. Stress can interfere with your sleep cycle, and this makes it one of the most important things to overcome. There are several ways you can control your stress levels throughout the day and before bed. A huge natural stress reliever is exercise. Getting exercise each day, and enough to elevate your heart rate and sustain it for at least 20 minutes is vital for good health. The hormones and chemicals released during exercise reduce cortisol levels, which is commonly called the stress hormone. Reducing overall stress during the day will lead to better sleep on its own. Get your self a good workout like 'a good home workout DVD or one of the other great exercise programs out there which are safe for all levels of fitness, and get active!
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For more information on getting fit and the right product for you and a better lifestyle go to SurferBodyFitness.com.
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