This Article is About
sleep
restful sleep
lunch time
friends church
different foods
daily basis
bedtime
muscles
few days
Having Trouble Getting Enough Sleep?
Join 1000's of Authors at StreetArticles Today!

Getting enough sleep on a daily basis can be quite a challenge. Who has time with kids, job, friends, church, pets, and everything else? It can be a huge effort just to get six hours of sleep, not alone eight. The good news is that we need less sleep as we get older. It kind of doesn't make sense that when we need less sleep, our kids are raised and we are ready to retire and rest. Aside from scheduling issues, other problems can interfere with sleep. With a few steps we can do what is needed to induce a restful sleep. Give new methods of preparing for sleep at least a few days to see if they work.

Begin with preparation for the night. Start winding down for the night about two hours before bedtime. Turn off the phones, computers, and any other electronics normally used. If you take a shower at night, do so at least an hour before bedtime. Some people find showers invigorating and the water on your eyes may actually increase your awakening state.

Find something that puts you to sleep. Some people find reading keeps them awake because it stimulates thinking. Some people find that reading puts them asleep. The same is true with television viewing. TV makes some people sleepy, and for others it keeps them awake. If it is knitting, drawing, or anything else that pust you in a relaxing sleepy mood, us it to your advantage.

Exercise is good for sleep. Avoid exercising just prior to bedtime, but aside from that, any exercise will do. Even thirty minutes of walking will be enough exercise to help you relax and sleep at night. A nightly stroll no sooner than two hours before bedtime may be quite nice. A morning stroll is great to get your day going. Exercise has other benefits also. Exercise helps your bones, mood, muscles, heart, and almost everything else.

Different foods have different effects on the body. Starches are good for making you feel tired and sleepy. The starches in meals at lunch time are largely responsible for the afternoon slump. If starches make you fatigued and you are having trouble sleeping, get a bowl of oats or grits or slices of bread. Caffeine should be avoided for people having sleeping difficulties. Most advice is to refrain from caffeine four hours prior to bedtime. The advice should be lengthened to at least eight hours. People metabolize drugs at different rates. Caffeine acts on the body much like a drug. That is why people get addicted to it so easily.

White noise helps many people sleep. A sound machine can work wonders for this. The volume needs to be low enough to allow sleep and drown out external noises, but not so loud that you cannot sleep. Sound machines tend to be battery hogs. The health tip is to get a portable one that operates on battery and plugs in. Being portable will allow you to take it with you on vacation and give you more options.

When all else fails, sometimes chemicals are the answer. Some of the best sleep producing chemicals are Benadryl (diphenhydramine), melatonin, and valerian. The choices made can depend on when you need to get to sleep and waken. Diphenhydramine comes in liquid, capsule, and pill form. The liquid form will act faster because your stomach doesn't have to break down the pill. Melatonin is produced by our bodies naturally to induce sleep. With some, the sleep doesn't come and some melatonin helps. Valerian is a sleep aid that helps relaxation. A word of warning is that valerian is metabolized and broken down into valium. It comes with the same warnings of addiction potential and false positive drug tests.

When getting enough sleep is an issue, always check with your physician prior to making any changes in your routine or medications. Medical causes for the inability to sleep need to be looked at and ruled out before anyone changes food, exercise, and medications. Today's health tip is to begin with the easy solutions of scheduling and bedtime preparation routine. For most people this will be enough. Work down the list andif the stage of chemicals is necessary, see your physician as a different approach may be necessary.


Street Talk

No comments present
You May Also Like
Sleep Apnea Symptoms - Horrible Short Term Effects!
You have landing in this place for a reason and one reason only. You want to know what in the heck are the symptoms of sleep apnea. Good thing for all of you, I will be listing the nasty factors that this condition can bring to you over night! There…
By: Steven Sanders in  Health and Fitness  >  Sleep Snoring   Jun 21, 2014  
0
  Likes: 4

Does it Matter If You Sleep During the Day?
For many years I wondered about sleep. Sleep has always baffled me. It has also frustrated me. Sleep has lured me to my bed at night, during the day, and sometimes I can’t fall asleep at all. This has helped me launch my own kind of research project about sleep.…
By: Merrily Kelley in  Health and Fitness  >  Sleep Snoring   Feb 26, 2012  
1
  Likes: 3

How to Get Better Sleep
Sleep is one of the most important functions that a human being needs on a regular basis - but you know that already of course. What you will also know is that getting to sleep can be quite a challenge at times. About 40 million Americans often have difficulties getting…
By: Marko Hamilton in  Health and Fitness  >  Sleep Snoring   Sep 13, 2011  
1
  Likes: 0

Sleep And Fat Loss
Does Sleep have an effect on fat loss? It certainly does. Researchers have been known to say that the amount you sleep and the quality of your sleep may cause hormonal activity that is tied to your appetite. Basically sleep can reduce your appetite and a reduced appetite means less…
By: Harry in  Health and Fitness  >  Weight Loss   Mar 03, 2012  
0
  Likes: 0

L - theanine: Get Back to Sleep Naturally—and Quickly!
What is the relationship between l-theanine and sleep? When our mind and bodies perceive or experience high stress over a long period of time, our adrenal glands are stimulated to produce more cortisol than usual. We end up with high cortisol levels that don’t allow our natural sleep cycle to…
By: Jill Jethro in  Health and Fitness   Jul 15, 2012  
6
  Likes: 2

Please Go to Sleep!
I am the mother of four sons and a grandmother to seven grandchildren. I am also a teacher so I’ve had quite a bit of hands-on experience. My newest grand-daughter has been keeping Mummy and Daddy up in the night for quite a while now and this is the advice…
By: Jackie3 in  Home and Family  >  Parenting   Jun 19, 2013  
1
  Likes: 0

How to Go to Sleep
Today we are going to discuss GETTING TO SLEEP! How many of us can say that we have had trouble falling asleep at some point in our lives? Probably most of us.... Have you ever been so exhausted, fall into bed but have your mind still racing - you lie…
By: Lauren2 in  Health and Fitness  >  Mind Body Spirit   Mar 16, 2012  
1
  Likes: 1

Sleep Recommendations for Children Remain Unchanged: But Do They Matter?
Parents and doctors have offered sleep recommendations to their children since the 1800's, but do they really matter? Did they even matter back then? According to a new study by researchers at the University of South Australia at Adelaide, there has been a gap of recommendations and actual sleep hours…
By: amie nogrady in  Health and Fitness  >  Mind Body Spirit   Feb 14, 2012  
0
  Likes: 1

Quality Sleep Helps You to Get Up Early
There are a lot of people that do not get the amount of sleep they need each night. Consequently, it is difficult for them to get up early in the morning and they tend to feel sluggish throughout the day. In addition, their thought processes and productivity levels are not…
By: Barry Gur in  Self Improvement  >  Time Management   May 16, 2011  
2
  Likes: 2

Can You Sleep Too Much?
I have never quite understood how sleep works and have recently started my own research project about sleep. I have wondered if sleeping too much is a problem. Now, my gut reaction is: yes. When I sleep too much: I feel groggy, sometimes have headaches, have trouble waking up, and…
By: Merrily Kelley in  Health and Fitness  >  Sleep Snoring   Feb 27, 2012  
0
  Likes: 0

What is Sleep?
Have you thought any time what happens to you when you sleep? How is your body getting relaxed once you get up after few hours of sleep? To know about sleep in detail, you should know what sleep is. Sleep is a state where we have a change in the…
By: Sreekumar Paliath in  Health and Fitness   Feb 06, 2012  
0
  Likes: 6

Sleep and Build Muscle
You're trying to pack on some muscle and want to do everything you possibly can to put it on quick. You're training hard, you’re eating well but how’s your sleep. I’m sure you will have heard people in the gym talk about how sleep can help you build lean muscle…
By: Harry in  Health and Fitness  >  Build Muscle   Mar 05, 2012  
0
  Likes: 1

Make Millions While You Sleep – Beware!
New product offerings, or new "shinny objects" as they are often referred to can be one of the most damaging and distracting events in the daily life of a new aspiring online marketer. The reason is that they: * Confuse the new marketer because he is given a new direction…
2
  Likes: 1

Sleep Apnea May Cause Sexual Dysfunction Women As Well As Men
Sleep apnea has long been considered a major problem in both genders, causing a number of different health issues. Studies have shown that even minor sleep deprivation can cause some of these health risks and may increase the risk of sexual dysfunction for both men and women. Sleep apnea itself…
By: Cara M in  Health and Fitness   Oct 14, 2011  
0
  Likes: 0

Are You Getting Enough Sleep?
Good sleep is the key to a successful day. Quality sleep is also the key to a healthy life. Sleep is different for each person. How much sleep you need is based on many different factors. These factors range from: age, lifestyle, work schedule, medication side effects, and even gender.…
By: Merrily Kelley in  Health and Fitness  >  Sleep Snoring   Mar 01, 2012  
4
  Likes: 2

Article Views: 1771    Report this Article