Hi there, I'm Kira Shepherd. When my kids were little, I spent a lot of time at the health care clinic. Children need an exam when they hurt themselves or run a high fever. Any other distressing symptoms are also best explored by a qualified physician. Thankfully, my local health care clinic always helped reassure me that the kids were healthy and developing well. I will share information about common diagnostic procedures and treatments performed at health care clinics. I will talk about alternatives, like going to the hospital or treating at home. My site will cover common symptoms and complications caused by a wide range of illness and injuries. Please visit my site often to learn more information. Thank you.
After a long, hard day, all you want to do is go home, relax and get some good sleep. Unfortunately, you can't seem to fall asleep or you wake up a million times throughout the night. There are a few things that you can do to help fight off insomnia. Here are five tips that will help you feel refreshed and rested thanks to a good night's sleep:
1. Get Out in the Sun
As soon as you wake up in the morning, don't hit the snooze button on your alarm. Get yourself up and out of bed so that you can head outside into the sunlight. The bright sunlight essentially lets your body know that it is morning and it is time to wake up for the day. The body's internal clock will then know that it's time to get some shut-eye roughly 14-16 hours later. One study shows that individuals who were exposed to more sunshine during working hours were able to get more sleep at night. Plus, more sunlight during the day improves your overall health.
2. Take a Daily Power Nap
As long as you stick to a few simple rules, napping during the day can actually help you get better sleep at night. First, you need to make sure that you choose the same time each day to take a nap. Second, you need to keep your daily naps short, such as 10-20 minutes. This is enough time to have you feeling refreshed, but it's not enough time to harm your nighttime routine. Third, the best time for you to take your power nap is roughly 20 minutes after you've eaten lunch, since a full stomach encourages sleep.
3. Avoid Hot Baths
Although a hot bath can be very relaxing, especially after a hard or stressful day, it can actually keep you up at night if you take it too close to bedtime. The body must lower its core temperature so that you can fall asleep, so you need to take hot baths approximately two hours prior to hitting the sheets. This provides the body enough time to cool down from the bath so that you can fall asleep at night.
4. Keep the Room Cold
In order for you to go to sleep at night and stay asleep all night, your body must cool down. Essentially, you brain has an internal thermostat and the body needs to reach a certain temperature to stay out. If the room is too warm or even too cold, the body will be unable to reach this desired temperature and you'll have trouble falling and staying asleep. Since the body does need to cool down, the room does need to be cooler than usual, but the perfect temperature varies from person to person. Your room just needs to be a comfortable temperature so that you can get a good night's sleep.
5. Add White or Pink Noise
White and pink noise helps to block out background noises while also promoting relaxing sleep. In one study, pink noise improved sleep for 75 percent of the participants. An excellent example of white noise would be a table fan, which also keeps the room cool. An example of pink noise would be sounds of waterfalls, rain and wind.
If these things don't work, you may have a sleeping disorder that needs medication. Alternatively, you may just need to take a different course of action. Schedule an appointment with a primary care physician to discuss your problems and symptoms so that you can figure out a treatment plan that will help you get the sleep each night that you deserve and need.Share