Make after-dinner playtime a relaxing time. Too much activity close to bedtime can keep children awake. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music. Quantity and quality are very important. Most adults need between 7.5 to 8.5 hours of uninterrupted sleep. If you press the snooze button on the alarm in the morning you are not getting enough sleep. This could be due to not enough time in bed, external disturbances, or a sleep disorder.
If you are having trouble sleeping at night, try not to nap during the day – you will throw off your body clock and make it even more difficult to sleep at night. If you are feeling especially tired, and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day. Eat a light dinner about two hours before sleeping. If you’re prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the bathroom.
Get a sufficient amount of Vitamin D in your system. Studies have shown that people who wake before the rising of the sun, and are inside until the early afternoon are more likely to have sleeping disorders. This is due to your internal clock being thrown off and thinking that the afternoon is actually the morning, because it is the first sun light that your body encounters. To counteract this and to help set your internal clock it is important to have bright lights when you wake up in the morning if it is before the sun rises; or to let your body sleep for an hour during morning light. That will allow your body to take in Vitamin D. Another effective way to help is to take a good multivitamin. In addition to Vitamin D, a good multivitamin will provide your body with nutrients it requires to function properly.
What a practitioner should stress to patients is to first make sure that they are practicing good sleep hygiene habits such as not watching television in bed, not drinking caffeine or alcohol in the evening too close to bedtime, not eating a large meal or exercising too close to bedtime, and unwinding prior to hitting the bed. Easier said than done I realize. Eating a healthy diet and establishing a regular daily exercise regime can make a world of difference in enabling one to get a proper night’s rest.
To get the most out of that exercise you should try and combine both cardio training and also resistant based exercises. The resistant based exercises will help your body to create lean muscle. The majority of the creation of lean muscle happens when you are sleeping. When you are creating lean muscle you will have a more restful sleep. To help in the creation of lean muscle, you should be trying to increase the amount of protein in your diet. A good way to do so is to take a whey protein supplement. Whey protein doesn’t contain any of the byproducts of other protein supplements, and it doesn’t contain any stimulants that will hurt your sleeping pattern.